Sub-40 10K: VO2max 52
Running a sub-40 10k takes a running VO2max (VDOT) of about 51.9 and an even pace of 4:00/km (6:26/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 4:00 |
| 2 km | 8:00 |
| 3 km | 12:00 |
| 4 km | 16:00 |
| 5 km | 20:00 |
| 6 km | 24:00 |
| 7 km | 28:00 |
| 8 km | 32:00 |
| 9 km | 36:00 |
| 10K | 40:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 4:58–5:28 |
| Marathon | 4:23 |
| Threshold | 4:07 |
| Interval (VO2max) | 3:49 |
| Repetition | 3:34 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 2 km at threshold pace (4:07/km), 2 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 19:18 | 40:00 | 1:28:33 | 3:04:38 |
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 52 means for your age: is a VO2max of 52 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-40 10k?
About 51.9 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-40 10k?
4:00 per km or 6:26 per mile, run evenly.
What 5K time matches a sub-40 10k?
About 19:18 on the same VDOT model.
Is a sub-40 10k good?
A VO2max of 52 is rated "excellent" 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-35 · 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.