Sub-36 Minute 10K — Training Paces and Fitness Profile

Sub-36 puts you among the top finishers at most local 10K races. This is serious competitive running — the product of consistent high-volume training and disciplined quality sessions over an extended period.

Quick answer: To break Sub-36:00 in the 10K (RPI 58.8), your training paces are: easy 7:33/mi, threshold 6:09/mi, interval 5:25/mi. Equivalent fitness: Marathon 2:46:13, Half Marathon 1:19:32.

Training paces for Sub-36:00 10K

RPI 58.8 · Goal: 35:59 · All paces in min/mile

Easy (80%+ of weekly running)
7:33/mi4:41/km
Marathon Pace
6:30/mi4:02/km
Threshold (comfortably hard)
6:09/mi3:49/km
Interval (VO2max sessions)
5:25/mi3:22/km
Repetition (short fast reps)
5:03/mi3:08/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 58.8 — assuming comparable training for each distance.

Marathon

2:46:13

6:20/mi

Half Marathon

1:19:32

6:04/mi

5K

17:21

5:35/mi

Training approach for Sub-36:00 10K

For sub-36 10K, threshold training is the highest-leverage quality session. 10K racing demands sustained effort near the lactate threshold for 33–36 minutes. Tempo runs at threshold pace (20–40 minutes) build exactly this quality. Interval work raises the aerobic ceiling above threshold, making race pace feel more manageable. 50–70 miles per week with one threshold and one interval session per week is the standard structure.

Calculate your current training paces

The table above shows paces for Sub-36:00 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 are needed for sub-36 in the 10K?

For sub-36:00 (35:59): Easy 7:33/mi, Threshold 6:09/mi, Interval 5:25/mi. RPI 58.8. Threshold sessions at 6:09/mi for 25–40 minutes are the primary race-specific quality session for sub-36 10K preparation.

What marathon does sub-36 10K fitness predict?

Sub-36 10K fitness (RPI 58.8) projects to approximately 2:46:13 marathon potential. Converting this aerobic capacity requires marathon-specific preparation: 20-mile long runs and marathon-pace work.

What 5K time corresponds to sub-36 10K fitness?

Sub-36 10K (RPI 58.8) is equivalent to 17:21 5K fitness. This cross-distance check is useful: if your 5K is near this prediction, your aerobic capacity is in range for a sub-36 10K with 10K-specific preparation.

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-35 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).