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2012 Newburgh Beacon Bridge by Bob Kopac

Daniels' Repetition Paces

Link to a printable version of these charts.

To use the charts, you need to know three things:

  1. Your finish time in your most recent race
  2. The type of workout being done
  3. Distances in workout

Find the line that closest reflects your most recent race time and note your Vdot. Read across that line to find target paces for different distances.

 

Recent Race Time

Target Training Pace

5K
10K
½ M
Vdot
200
400
600
800
16:07 33:28 1:13:53 64 35 71 1:46 2:22
16:20 33:55 1:14:54 63 35 72 1:47 2:24
16:34 34:23 1:15:57 62 36 73 1:49 2:26
16:48 34:52 1:17:02 61 36 74 1:50 2:28
17:03 35:22 1:18:09 60 37 75 1:52 2:30
17:17 35:52 1:19:18 59 37 76 1:53 2:32
17:33 36:24 1:20:30 58 38 77 1:55 2:34
17:49 36:57 1:21:43 57 39 79 1:58 2:37
18:05 37:31 1:23:00 56 39 80 2:00 2:40
18:22 38:06 1:24:18 55 40 81 2:01 2:42
18:40 38:42 1:25:40 54 40 82 2:03 2:44
18:58 39:20 1:27:04 53 41 84 2:05 2:47
19:17 40:00 1:28:30 52 42 85 2:07 2:50
19:36 40:40 1:30:00 51 42 86 2:08 2:52
19:57 41:21 1:31:55 50 43 87 2:10 2:54
20:18 42:04 1:33:12 49 44 89 2:12 2:57
20:39 42:50 1:34:53 48 44 90 2:14 3:00
21:02 43:36 1:36:38 47 45 92 2:17 3:04
21:25 44:25 1:38:27 46 46 94 2:20 3:08
21:50 45:16 1:40:20 45 47 96 2:23 3:12
22:15 46:09 1:42:17 44 48 98 2:26 3:16
22:41 47:04 1:44:20 43 49 1:40 2:29 3:20
23:09 48:00 1:45:27 42 50 1:42 2:32 3:24
23:38 49:00 1:48:40 41 51 1:44 2:35 3:28
24:08 50:03 1:50:59 40 52 1:46 2:38 3:32
24:39 51:09 1:53:24 39 53 1:48 2:41 3:36
25:12 52:17 1:55:55 38 54 1:50 2:44 3:40
25:46 53:30 1:58:34 37 55 1:52 2:47 3:44
26:22 54:44 2:01:19 36 57 1:55 2:52 3:50
27:00 56:03 2:04:13 35 58 1:58 2:56 3:56
27:39 57:26 2:07:16 34 60 2:02 3:02 4:04
28:21 58:54 2:10:27 33 61 2:05 3:06 4:10
29:05 60:26 2:17:21 32 63 2:08 3:11 4:16
29:51 62:03 2:17:21 31 65 2:12 3:17 4:24
30:40 63:46 2:21:04 30 67 2:16 3:23 4:32

 2010 Wa Wa Wally Waddle by Bob Kopac