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.
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