10km
Sub-50 Minutes
Target pace: 4:59/km. A mark that separates solid runners from the truly competitive.
What you need.
Sub-50 in the 10km requires VDOT of 46 — the same as for sub-20 in 5km. These are equivalent and interchangeable goals: a sub-20 runner for 5km has the capacity for sub-50 in 10km.
The difference from 5km lies in specific endurance: you need to sustain 4:59/km pace for 10 more minutes. This requires greater total volume and longer long runs.
Calcule seus ritmos para o sub-50
VDOT 46+ é necessário — descubra onde você está agora.
Training paces for sub-50.
Aerobic base.
25-35 min at threshold.
800m-1000m repeated.
Target average pace.
Planos para 10km.
seoPages.sub50_10km.context.title seoPages.sub50_10km.context.titleHighlight
seoPages.sub50_10km.context.p1
seoPages.sub50_10km.context.p2
seoPages.sub50_10km.raceStrategy.title seoPages.sub50_10km.raceStrategy.titleHighlight
seoPages.sub50_10km.raceStrategy.p1
seoPages.sub50_10km.raceStrategy.p2
Frequently asked questions.
Planos mais escolhidos. Comece hoje.
Treinos personalizados. Para seu objetivo.
Junte-se a 7.285 corredores
Sem cartão de crédito. Cancele quando quiser.
Simple. No surprises.
One price. Full access. Cancel anytime.
Monthly
- Access to 144+ running plans
- VDOT pace calculator
- Guided workouts on smartwatch
- Garmin, Polar & Strava
- Performance analysis
- No ads
Annual
Save 44% — $1.67/mo
- Everything in monthly, plus:
- 2 months discount included
- Priority support
- Early access to new features
Join 1.000+ runners.
Train with the legends’ methods and watch your pace drop.
$2.99/mo · No commitment · Cancel anytime