Sub-35 10K: VO2max 61
Running a sub-35 10k takes a running VO2max (VDOT) of about 60.7 and an even pace of 3:30/km (5:38/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 3:30 |
| 2 km | 7:00 |
| 3 km | 10:30 |
| 4 km | 14:00 |
| 5 km | 17:30 |
| 6 km | 21:00 |
| 7 km | 24:30 |
| 8 km | 28:00 |
| 9 km | 31:30 |
| 10K | 35:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 4:22–4:49 |
| Marathon | 3:50 |
| Threshold | 3:38 |
| Interval (VO2max) | 3:21 |
| Repetition | 3:09 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 2 km at threshold pace (3:38/km), 2 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 16:52 | 35:00 | 1:17:20 | 2:41:42 |
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 61 means for your age: is a VO2max of 61 good?
Training plan
Follow a structured plan: 10K training plan, with a taper in the last 1–2 weeks.
Frequently asked questions
What VO2max do you need for a sub-35 10k?
About 60.7 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-35 10k?
3:30 per km or 5:38 per mile, run evenly.
What 5K time matches a sub-35 10k?
About 16:52 on the same VDOT model.
Is a sub-35 10k good?
A VO2max of 61 is rated "superior" for men in their 30s and "superior" for women in their 30s on Cooper Institute norms.
Other 10K goals: Sub-1 · Sub-55 · Sub-50 · Sub-45 · Sub-40 · 10K 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.