Find your 10K time in the left-hand column and then trace across to the right to locate your

VO2max, lactate
threshold, and running economy training paces. If your 10K time is between the whole numbers, you can
easily adjust your training paces by adding or subtracting several seconds.

Your 10K Time Your VO2max pace Your Lactate Threshold pace Your Running Economy pace
(mins) (min/mile) (min/mile) (min/mile)
27 4:08 4:41 5:50
28 4:16 4:51 6:03
29 4:25 5:02 6:15
30 4:33 5:12 6:27
31 4:42 5:22 6:40
32 4:50 5:31 6:52
33 4:58 5:41 7:04
34 5:07 5:51 7:17
35 5:16 6:01 7:29
36 5:25 6:11 7:41
37 5:33 6:21 7:53
38 5:41 6:31 8:05
39 5:50 6:40 8:17
40 5:59 6:50 8:29
41 6:08 7:00 8:41
42 6:16 7:10 8:53
43 6:25 7:19 9:04
44 6:33 7:29 9:16
45 6:42 7:38 9:28
46 6:50 7:48 9:39
47 6:58 7:58 9:51
48 7:07 8:07 10:02
49 7:15 8:16 10:14
50 7:24 8:26 10:25
51 7:32 8:35 10:36
52 7:41 8:45 10:48
53 7:49 8:54 10:59
54 7:57 9:04 11:10
55 8:06 9:13 11:21
56 8:14 9:22 11:32
57 8:22 9:32 11:43
58 8:31 9:41 11:54
59 8:39 9:50 12:05
60 8:47 10:00 12:06