Sub-15 5K: VO2max 70
Running a sub-15 5k takes a running VO2max (VDOT) of about 69.6 and an even pace of 3:00/km (4:50/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 3:00 |
| 2 km | 6:00 |
| 3 km | 9:00 |
| 4 km | 12:00 |
| 5K | 15:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 3:55–4:19 |
| Marathon | 3:25 |
| Threshold | 3:15 |
| Interval (VO2max) | 3:00 |
| Repetition | 2:49 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 5–6 × 1,000 m at interval pace (3:00/km), 2–3 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 15:00 | 31:10 | 1:08:43 | 2:23:55 |
If you can already run these, the goal is within reach once you are trained for the distance. Marathon equivalents are optimistic for most runners — endurance, fuelling and pacing matter as much as VO2max (see marathon training and VO2max).
What a VO2max of 70 means for your age: is a VO2max of 70 good?
Training plan
Follow a structured plan: 5K training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-15 5k?
About 69.6 ml/kg/min of running VO2max (VDOT) if you are fully trained for the distance. Watch VO2max estimates often read a few points differently from VDOT.
What pace is a sub-15 5k?
3:00 per km or 4:50 per mile, run evenly.
What 10K time matches a sub-15 5k?
About 31:10 on the same VDOT model.
Is a sub-15 5k good?
A VO2max of 70 is rated "superior" for men in their 30s and "superior" for women in their 30s on Cooper Institute norms.
Other 5K goals: Sub-30 · Sub-25 · Sub-22 · Sub-20 · Sub-19 · Sub-18 · Sub-17 · Sub-16 · 5K pace chart
Sources
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners, 1979 (VDOT model).
- Daniels J. Daniels' Running Formula. Human Kinetics.
Model estimates for a runner trained for the distance; heat, hills, course and pacing change real results.