Sub 40 Minute 10K
Break 40 minutes in the 10K — a strong club runner benchmark requiring 4:00/km pace.
4:00 /km
6:26 /mi
Required pace for 10km in 40:00
Finish Time
40:00
VDOT
52
Speed
15.0 km/h
Distance
10 km
Split Times
| Split | Distance | Split Time | Cumulative | Pace |
|---|---|---|---|---|
| 1 | 1 km | 4:00 | 4:00 | 4:00 |
| 2 | 2 km | 4:00 | 8:00 | 4:00 |
| 3 | 3 km | 4:00 | 12:00 | 4:00 |
| 4 | 4 km | 4:00 | 16:00 | 4:00 |
| 5 | 5 km | 4:00 | 20:00 | 4:00 |
| 6 | 6 km | 4:00 | 24:00 | 4:00 |
| 7 | 7 km | 4:00 | 28:00 | 4:00 |
| 8 | 8 km | 4:00 | 32:00 | 4:00 |
| 9 | 9 km | 4:00 | 36:00 | 4:00 |
| FIN | 10 km | 4:00 | 40:00 | 4:00 |
Training Zones (VDOT 52)
Easy / Recovery4:45 - 5:41
Marathon Pace4:17 - 4:42
Threshold (Tempo)4:07 - 4:19
Interval (VO2max)3:43 - 3:53
Repetition3:12 - 3:34
Equivalent Race Times
1 Mile
5:46
5K
19:11
10K
40:00
15K
1:01:29
Half Marathon
1:28:15
Marathon
3:04:00
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