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Training Splits by Daniels Vdot Spring 2020

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7K views7 pages

Training Splits by Daniels Vdot Spring 2020

Uploaded by

api-266990480
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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4:30 MILE RACE PACE RUNNER

VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”


68 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 06:39 05:36 05:20 05:07 04:54 04:30
1600 06:37 05:34 05:18 05:05 04:52 04:28
1200 04:58 04:11 03:59 03:49 03:39 03:21
1000 04:08 03:29 03:19 03:11 03:03 02:48
800 03:18 02:47 02:39 02:33 02:26 02:14
600 02:29 02:05 01:59 01:54 01:50 01:41
400 01:39 01:24 01:20 01:16 01:13 01:07
300 01:14 01:03 01:00 00:57 00:55 00:50
200 00:50 00:42 00:40 00:38 00:37 00:34
100 00:25 00:21 00:20 00:19 00:18 00:17

4:45 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
64 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 07:00 05:54 05:36 05:23 05:10 04:46
1600 06:58 05:52 05:34 05:21 05:08 04:44
1200 05:13 04:24 04:11 04:01 03:51 03:33
1000 04:21 03:40 03:29 03:21 03:13 02:58
800 03:29 02:56 02:47 02:41 02:34 02:22
600 02:37 02:12 02:05 02:00 01:56 01:47
400 01:44 01:28 01:24 01:20 01:17 01:11
300 01:18 01:06 01:03 01:00 00:58 00:53
200 00:52 00:44 00:42 00:40 00:39 00:36
100 00:26 00:22 00:21 00:20 00:19 00:18

5:00 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
60 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 07:22 06:14 05:54 05:40 05:26 05:02
1600 07:19 06:12 05:52 05:38 05:24 05:00
1200 05:30 04:39 04:24 04:14 04:03 03:45
1000 04:35 03:52 03:40 03:31 03:23 03:08
800 03:40 03:06 02:56 02:49 02:42 02:30
600 02:45 02:19 02:12 02:07 02:02 01:53
400 01:50 01:33 01:28 01:25 01:21 01:15
300 01:22 01:10 01:06 01:03 01:01 00:56
200 00:55 00:46 00:44 00:42 00:41 00:38
100 00:27 00:23 00:22 00:21 00:20 00:19
5:15 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
57 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 07:41 06:31 06:09 05:56 05:42 05:18
1600 07:38 06:29 06:07 05:53 05:40 05:16
1200 05:44 04:52 04:35 04:25 04:15 03:57
1000 04:46 04:03 03:49 03:41 03:33 03:18
800 03:49 03:14 03:03 02:57 02:50 02:38
600 02:52 02:26 02:18 02:13 02:08 01:59
400 01:55 01:37 01:32 01:28 01:25 01:19
300 01:26 01:13 01:09 01:06 01:04 00:59
200 00:57 00:49 00:46 00:44 00:43 00:40
100 00:29 00:24 00:23 00:22 00:21 00:20

5:30 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
54 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 08:01 06:49 06:26 06:10 05:54 05:30
1600 07:58 06:47 06:24 06:08 05:52 05:28
1200 05:59 05:05 04:48 04:36 04:24 04:06
1000 04:59 04:14 04:00 03:50 03:40 03:25
800 03:59 03:23 03:12 03:04 02:56 02:44
600 02:59 02:32 02:24 02:18 02:12 02:03
400 02:00 01:42 01:36 01:32 01:28 01:22
300 01:30 01:16 01:12 01:09 01:06 01:02
200 01:00 00:51 00:48 00:46 00:44 00:41
100 00:30 00:25 00:24 00:23 00:22 00:21

5:45 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
51 E-Pace M-Pace T-Pace CV-Pace I-Pace
Mile Pace 08:24 07:09 06:44 06:27 06:10 05:46
1600 08:21 07:07 06:42 06:25 06:08 05:44
1200 06:16 05:20 05:01 04:49 04:36 04:18
1000 05:13 04:27 04:11 04:00 03:50 03:35
800 04:11 03:33 03:21 03:12 03:04 02:52
600 03:08 02:40 02:31 02:24 02:18 02:09
400 02:05 01:47 01:40 01:36 01:32 01:26
300 01:34 01:20 01:15 01:12 01:09 01:04
200 01:03 00:53 00:50 00:48 00:46 00:43
100 00:31 00:27 00:25 00:24 00:23 00:21
6:00 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
48 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 08:49 07:32 07:02 06:44 06:26 06:02
1600 08:46 07:29 07:00 06:42 06:24 06:00
1200 06:34 05:37 05:15 05:01 04:48 04:30
1000 05:29 04:41 04:22 04:11 04:00 03:45
800 04:23 03:45 03:30 03:21 03:12 03:00
600 03:17 02:49 02:37 02:31 02:24 02:15
400 02:11 01:52 01:45 01:40 01:36 01:30
300 01:39 01:24 01:19 01:15 01:12 01:07
200 01:06 00:56 00:52 00:50 00:48 00:45
100 00:33 00:28 00:26 00:25 00:24 00:22

6:15 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
46 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 09:07 07:48 07:17 07:00 06:42 06:18
1600 09:04 07:45 07:14 06:57 06:40 06:16
1200 06:48 05:49 05:26 05:13 05:00 04:42
1000 05:40 04:51 04:32 04:21 04:10 03:55
800 04:32 03:53 03:37 03:29 03:20 03:08
600 03:24 02:54 02:43 02:36 02:30 02:21
400 02:16 01:56 01:49 01:44 01:40 01:34
300 01:42 01:27 01:21 01:18 01:15 01:10
200 01:08 00:58 00:54 00:52 00:50 00:47
100 00:34 00:29 00:27 00:26 00:25 00:23

6:30 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
44 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 09:27 08:06 07:33 07:15 06:58 06:34
1600 09:24 08:03 07:30 07:13 06:56 06:32
1200 07:03 06:02 05:38 05:25 05:12 04:54
1000 05:52 05:02 04:41 04:31 04:20 04:05
800 04:42 04:02 03:45 03:36 03:28 03:16
600 03:31 03:01 02:49 02:42 02:36 02:27
400 02:21 02:01 01:53 01:48 01:44 01:38
300 01:46 01:31 01:24 01:21 01:18 01:13
200 01:10 01:00 00:56 00:54 00:52 00:49
100 00:35 00:30 00:28 00:27 00:26 00:24
6:45 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
42 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 09:48 08:25 07:52 07:34 07:15 06:50
1600 09:45 08:22 07:49 07:31 07:12 06:48
1200 07:18 06:17 05:52 05:38 05:24 05:06
1000 06:05 05:14 04:53 04:40 04:30 04:15
800 04:52 04:11 03:55 03:45 03:36 03:24
600 03:39 03:08 02:56 02:49 02:42 02:33
400 02:26 02:06 01:57 01:53 01:48 01:42
300 01:50 01:34 01:28 01:25 01:21 01:16
200 01:13 01:03 00:59 00:56 00:54 00:51
100 00:37 00:31 00:29 00:28 00:27 00:25

7:00 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
41 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 09:59 08:35 08:02 07:42 07:23 06:58
1600 09:56 08:32 07:59 07:40 07:20 06:56
1200 07:27 06:24 05:59 05:45 05:30 05:12
1000 06:12 05:20 05:00 04:47 04:35 04:20
800 04:58 04:16 04:00 03:50 03:40 03:28
600 03:43 03:12 03:00 02:52 02:45 02:36
400 02:29 02:08 02:00 01:55 01:50 01:44
300 01:52 01:36 01:30 01:26 01:23 01:18
200 01:14 01:04 01:00 00:57 00:55 00:52
100 00:37 00:32 00:30 00:29 00:28 00:26

7:15 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
39 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 10:23 08:57 08:22 08:01 07:39 07:15
1600 10:19 08:54 08:19 07:58 07:36 07:12
1200 07:45 06:40 06:14 05:58 05:42 05:24
1000 06:27 05:34 05:12 04:59 04:45 04:30
800 05:10 04:27 04:10 03:59 03:48 03:36
600 03:52 03:20 03:07 02:59 02:51 02:42
400 02:35 02:13 02:05 01:59 01:54 01:48
300 01:56 01:40 01:34 01:30 01:26 01:21
200 01:17 01:07 01:02 01:00 00:57 00:54
100 00:39 00:33 00:31 00:30 00:29 00:27
7:30 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
37 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 10:49 09:20 08:44 08:22 07:59 07:35
1600 10:45 09:17 08:41 08:19 07:56 07:32
1200 08:04 06:58 06:31 06:14 05:57 05:39
1000 06:43 05:48 05:26 05:12 04:58 04:43
800 05:23 04:38 04:20 04:09 03:58 03:46
600 04:02 03:29 03:15 03:07 02:59 02:50
400 02:41 02:19 02:10 02:05 01:59 01:53
300 02:01 01:44 01:38 01:33 01:29 01:25
200 01:21 01:10 01:05 01:02 01:00 00:57
100 00:40 00:35 00:33 00:31 00:30 00:28

7:45 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
36 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 11:02 09:33 08:55 08:33 08:11 07:43
1600 10:58 09:30 08:52 08:30 08:08 07:40
1200 08:14 07:07 06:39 06:23 06:06 05:45
1000 06:51 05:56 05:32 05:19 05:05 04:48
800 05:29 04:45 04:26 04:15 04:04 03:50
600 04:07 03:34 03:19 03:11 03:03 02:53
400 02:45 02:22 02:13 02:08 02:02 01:55
300 02:03 01:47 01:40 01:36 01:32 01:26
200 01:22 01:11 01:06 01:04 01:01 00:58
100 00:41 00:36 00:33 00:32 00:31 00:29

8:00 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
35 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 11:17 09:46 09:07 08:45 08:23 07:59
1600 11:13 09:43 09:04 08:42 08:20 07:56
1200 08:25 07:17 06:48 06:31 06:15 05:57
1000 07:01 06:04 05:40 05:26 05:13 04:58
800 05:37 04:51 04:32 04:21 04:10 03:58
600 04:12 03:38 03:24 03:16 03:08 02:59
400 02:48 02:26 02:16 02:10 02:05 01:59
300 02:06 01:49 01:42 01:38 01:34 01:29
200 01:24 01:13 01:08 01:05 01:03 01:00
100 00:42 00:36 00:34 00:33 00:31 00:30
8:15 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
34 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 11:32 10:00 09:20 08:58 08:35 08:11
1600 11:28 09:57 09:17 08:54 08:32 08:08
1200 08:36 07:27 06:58 06:41 06:24 06:06
1000 07:10 06:13 05:48 05:34 05:20 05:05
800 05:44 04:58 04:38 04:27 04:16 04:04
600 04:18 03:44 03:29 03:20 03:12 03:03
400 02:52 02:29 02:19 02:14 02:08 02:02
300 02:09 01:52 01:44 01:40 01:36 01:32
200 01:26 01:15 01:10 01:07 01:04 01:01
100 00:43 00:37 00:35 00:33 00:32 00:31

8:30 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
33 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 11:48 10:14 09:33 09:10 08:47 08:23
1600 11:44 10:10 09:30 09:07 08:44 08:20
1200 08:48 07:38 07:07 06:50 06:33 06:15
1000 07:20 06:22 05:56 05:42 05:27 05:13
800 05:52 05:05 04:45 04:33 04:22 04:10
600 04:24 03:49 03:34 03:25 03:16 03:08
400 02:56 02:33 02:22 02:17 02:11 02:05
300 02:12 01:54 01:47 01:43 01:38 01:34
200 01:28 01:16 01:11 01:08 01:05 01:03
100 00:44 00:38 00:36 00:34 00:33 00:31

8:45 MILE RACE PACE RUNNER


VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
31 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 12:22 10:45 10:02 09:39 09:15 08:51
1600 12:18 10:41 09:59 09:35 09:12 08:48
1200 09:13 08:01 07:29 07:11 06:54 06:36
1000 07:41 06:41 06:14 05:59 05:45 05:30
800 06:09 05:21 04:59 04:48 04:36 04:24
600 04:37 04:00 03:44 03:36 03:27 03:18
400 03:04 02:40 02:30 02:24 02:18 02:12
300 02:18 02:00 01:52 01:48 01:43 01:39
200 01:32 01:20 01:15 01:12 01:09 01:06
100 00:46 00:40 00:37 00:36 00:34 00:33
9:00 MILE RACE PACE RUNNER
VDOT “Endurance” “Marathon” “Tempo” "Critical “Interval” “Repeat”
30 E-Pace M-Pace T-Pace CV-Pace I-Pace R-Pace
Mile Pace 12:40 11:01 10:18 09:55 09:31 09:07
1600 12:36 10:57 10:14 09:51 09:28 09:04
1200 09:27 08:13 07:41 07:23 07:06 06:48
1000 07:52 06:51 06:24 06:09 05:55 05:40
800 06:18 05:29 05:07 04:56 04:44 04:32
600 04:43 04:06 03:50 03:42 03:33 03:24
400 03:09 02:44 02:34 02:28 02:22 02:16
300 02:22 02:03 01:55 01:51 01:46 01:42
200 01:34 01:22 01:17 01:14 01:11 01:08
100 00:47 00:41 00:38 00:37 00:35 00:34

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