Sub-50 10K: VO2max 40
Running a sub-50 10k takes a running VO2max (VDOT) of about 40.0 and an even pace of 5:00/km (8:03/mile).
Even-pace splits
| Distance | Split |
|---|---|
| 1 km | 5:00 |
| 2 km | 10:00 |
| 3 km | 15:00 |
| 4 km | 20:00 |
| 5 km | 25:00 |
| 6 km | 30:00 |
| 7 km | 35:00 |
| 8 km | 40:00 |
| 9 km | 45:00 |
| 10K | 50:00 |
Training paces for this goal
| Pace | Per km |
|---|---|
| Easy | 6:07–6:43 |
| Marathon | 5:26 |
| Threshold | 5:05 |
| Interval (VO2max) | 4:42 |
| Repetition | 4:25 |
Use these for easy runs, tempo runs and VO2max intervals. A key session for this goal: 3 × 2 km at threshold pace (5:05/km), 2 min jog.
Equivalent race times
| 5K | 10K | Half marathon | Marathon |
|---|---|---|---|
| 24:06 | 50:00 | 1:50:52 | 3:49:34 |
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 40 means for your age: is a VO2max of 40 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-50 10k?
About 40.0 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-50 10k?
5:00 per km or 8:03 per mile, run evenly.
What 5K time matches a sub-50 10k?
About 24:06 on the same VDOT model.
Is a sub-50 10k good?
A VO2max of 40 is rated "poor" for men in their 30s and "good" for women in their 30s on Cooper Institute norms.
Other 10K goals: Sub-1 · Sub-55 · Sub-45 · 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.