|
10k race time |
VDOT |
Easy/Long Pace |
Marathon Pace |
Threshold Pace |
Threshold Pace |
|
|
|
(per mile) |
(per mile) |
(per 400m) |
(per mile) |
|
73:43 |
25 |
13:50-14:10 |
12:41 |
2:54 |
11:53 |
|
71:32 |
26 |
13:30-13:50 |
12:20 |
2:49 |
11:32 |
|
69:27 |
27 |
13:05-1325 |
11:59 |
2:45 |
11:12 |
|
67:28 |
28 |
12:45-13:05 |
11:39 |
2:41 |
10:53 |
|
65:34 |
29 |
12:25-12:45 |
11:20 |
2:37 |
10:35 |
|
63:46 |
30 |
12:05-12:25 |
11:02 |
2:33 |
10:18 |
|
62:03 |
31 |
11:50-12:10 |
10:45 |
2:30 |
10:02 |
|
60:26 |
32 |
11:30-11:50 |
10:29 |
2:26 |
9:47 |
|
58:54 |
33 |
11:15-11:35 |
10:14 |
2:22 |
9:33 |
|
57:26 |
34 |
11:00-11:20 |
10:00 |
2:19 |
9:20 |
|
56:03 |
35 |
10:45-11:05 |
9:46 |
2:16 |
9:07 |
|
54:44 |
36 |
10:30-10:50 |
9:33 |
2:13 |
8:55 |
|
53:29 |
37 |
10:15-10:35 |
9:20 |
2:10 |
8:44 |
|
52:17 |
38 |
10:05-10:25 |
9:08 |
2:07 |
8:33 |
|
51:09 |
39 |
9:50-10:10 |
8:57 |
2:04 |
8:22 |
|
50:03 |
40 |
9:40-10:00 |
8:46 |
2:02 |
8:12 |
|
49:01 |
41 |
9:30-9:50 |
8:35 |
1:59 |
8:02 |
|
48:01 |
42 |
9:20-9:40 |
8:25 |
1:57 |
7:52 |
|
47:04 |
43 |
9:05-9:25 |
8:15 |
1:55 |
7:42 |
|
46:09 |
44 |
8:55-9:15 |
8:06 |
1:53 |
7:33 |
|
45:16 |
45 |
8:50-9:10 |
7:57 |
1:51 |
7:25 |
|
44:25 |
46 |
8:40-9:00 |
7:48 |
1:49 |
7:17 |
|
43:36 |
47 |
8:30-8:50 |
7:40 |
1:47 |
7:08 |
|
42:50 |
48 |
8:20-8:40 |
7:32 |
1:45 |
7:02 |
|
42:04 |
49 |
8:10-8:30 |
7:24 |
1:43 |
6:55 |
|
41:21 |
50 |
8:05-8:25 |
7:17 |
1:42 |
6:51 |
|
40:39 |
51 |
7:55-8:15 |
7:09 |
1:40 |
6:44 |
|
39:59 |
52 |
7:50-8:10 |
7:02 |
98 |
6:38 |
|
39:20 |
53 |
7:40-8:00 |
6:56 |
97 |
6:32 |
|
38:42 |
54 |
7:35-7:55 |
6:49 |
95 |
6:26 |
|
38:06 |
55 |
7:30-7:50 |
6:43 |
94 |
6:20 |
|
37:31 |
56 |
7:20-7:40 |
6:37 |
93 |
6:15 |
|
36:57 |
57 |
7:15-7:35 |
6:31 |
91 |
6:09 |
|
36:24 |
58 |
7:10-7:30 |
6:25 |
90 |
6:04 |
|
35:52 |
59 |
7:05-7:25 |
6:19 |
89 |
5:59 |
|
35:22 |
60 |
6:55-7:15 |
6:14 |
88 |
5:54 |
|
|
|||||
| Reference: Daniels’ Running Formula, 1998. | |||||
