Sub-35 Minute 10K — Training Paces and Fitness Profile

Sub-35 is elite-tier 10K running. At most road races, this places in the top 1–5 finishers. This level requires a high VO2max and exceptional threshold stamina — the physiological product of years of high-volume, structured training.

Quick answer: To break Sub-35:00 in the 10K (RPI 60.8), your training paces are: easy 7:22/mi, threshold 6:01/mi, interval 5:18/mi. Equivalent fitness: Marathon 2:41:34, Half Marathon 1:17:16.

Training paces for Sub-35:00 10K

RPI 60.8 · Goal: 34:59 · All paces in min/mile

Easy (80%+ of weekly running)
7:22/mi4:35/km
Marathon Pace
6:21/mi3:57/km
Threshold (comfortably hard)
6:01/mi3:44/km
Interval (VO2max sessions)
5:18/mi3:18/km
Repetition (short fast reps)
4:56/mi3:04/km

Calculated from Daniels/Gilbert oxygen cost equations. Easy pace means "this pace or slower."

Equivalent race fitness

These are the predicted equivalent times at other distances for a runner with RPI 60.8 — assuming comparable training for each distance.

Marathon

2:41:34

6:10/mi

Half Marathon

1:17:16

5:54/mi

5K

16:51

5:25/mi

Training approach for Sub-35:00 10K

Sub-35 10K demands that threshold pace be sustainable for 33–35 minutes with controlled effort. This requires both a high aerobic ceiling (VO2max work via intervals) and the metabolic stamina to operate near that ceiling for an extended duration (threshold work). High weekly volume — 60–80+ miles — is the foundation that makes quality sessions productive.

Calculate your current training paces

The table above shows paces for Sub-35:00 10K fitness. Enter your current race time to see where you are now and how far from the goal you sit.

Training Pace Calculator

These paces are based on your race time — not your body

The Daniels/Gilbert formula predicts training zones from a single race result. StrideIQ goes further: it tracks how your body specifically responds to threshold and interval work — which sessions produce your biggest gains, how quickly you recover, and when your fitness is peaking. Population formulas start the conversation. Your individual response data finishes it.

Training pace tables →Start free trial

Common questions

What training paces does a sub-35 minute 10K require?

For sub-35:00 10K (34:59): Easy 7:22/mi, Marathon 6:21/mi, Threshold 6:01/mi, Interval 5:18/mi. RPI 60.8. At this level, the threshold sessions (6:01/mi for 20–40 min) are the primary race-specific work. Interval sessions (5:18/mi) push the aerobic ceiling.

What is the equivalent marathon for sub-35 10K fitness?

Sub-35 10K fitness (RPI 60.8) projects to approximately 2:41:34 marathon potential. Most sub-35 10K runners who properly train for the marathon run near or under this projection — the aerobic base is there.

What 5K does sub-35 10K fitness correlate with?

Sub-35 10K (RPI 60.8) is equivalent to approximately 16:51 5K fitness. In practice, 10K specialists often run slightly under their 5K equivalent because threshold training dominates — and the 10K requires more of that quality than pure speed.

Other goal pace guides

Sub-20 Minute 5K →Sub-25 Minute 5K →Sub-40 Minute 10K →Sub-50 Minute 10K →Sub-2 Hour Half Marathon →Sub-4 Hour Marathon →Sub-17 Minute 5K →Sub-18 Minute 5K →Sub-19 Minute 5K →Sub-21 Minute 5K →Sub-22 Minute 5K →Sub-23 Minute 5K →Sub-24 Minute 5K →Sub-27 Minute 5K →Sub-30 Minute 5K →Sub-36 Minute 10K →Sub-37 Minute 10K →Sub-38 Minute 10K →Sub-39 Minute 10K →Sub-42 Minute 10K →Sub-45 Minute 10K →Sub-48 Minute 10K →Sub-55 Minute 10K →Sub-60 Minute 10K →Sub-1:15 Half Marathon →Sub-1:20 Half Marathon →Sub-1:25 Half Marathon →Sub-1:30 Half Marathon →Sub-1:35 Half Marathon →Sub-1:40 Half Marathon →Sub-1:45 Half Marathon →Sub-1:50 Half Marathon →Sub-2:30 Marathon →Sub-2:45 Marathon →Sub-3 Hour Marathon →Sub-3:05 Marathon →Sub-3:10 Marathon →Sub-3:15 Marathon →Sub-3:20 Marathon →Sub-3:30 Marathon →Sub-3:45 Marathon →Sub-4:30 Marathon →Sub-5 Hour Marathon →Training Pace Calculator →

Paces calculated using the Daniels/Gilbert oxygen cost equations (1979). All values derived from the same formula used by the StrideIQ training pace calculator. Goal times use the target-minus-one-second convention (e.g., sub-20 = 19:59 input).