Sub-45 10K: VO2max 45
Running a sub-45 10k takes a running VO2max (VDOT) of about 45.3 and an even pace of 4:30/km (7:15/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 4:30 |
| 2 km | 9:00 |
| 3 km | 13:30 |
| 4 km | 18:00 |
| 5 km | 22:30 |
| 6 km | 27:00 |
| 7 km | 31:30 |
| 8 km | 36:00 |
| 9 km | 40:30 |
| 10K | 45:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 5:32–6:06 |
| Marathon | 4:55 |
| Threshold | 4:37 |
| Interval (VO2max) | 4:16 |
| Repetition | 4:00 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 2 km at threshold pace (4:37/km), 2 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 21:42 | 45:00 | 1:39:44 | 3:27:15 |
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 45 means for your age: is a VO2max of 45 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-45 10k?
About 45.3 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-45 10k?
4:30 per km or 7:15 per mile, run evenly.
What 5K time matches a sub-45 10k?
About 21:42 on the same VDOT model.
Is a sub-45 10k good?
A VO2max of 45 is rated "good" for men in their 30s and "excellent" for women in their 30s on Cooper Institute norms.
Other 10K goals: Sub-1 · Sub-55 · Sub-50 · Sub-40 · 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.