Sub-38 Minute 10K — Training Paces and Fitness Profile

Sub-38 10K puts you at the front of most competitive amateur fields. This requires a developed VO2max and threshold stamina built over structured training seasons — not achievable without consistent quality work.

Quick answer: To break Sub-38:00 in the 10K (RPI 55.2), your training paces are: easy 7:53/mi, threshold 6:24/mi, interval 5:38/mi. Equivalent fitness: Marathon 2:55:22, Half Marathon 1:24:01.

Training paces for Sub-38:00 10K

RPI 55.2 · Goal: 37:59 · All paces in min/mile

Easy (80%+ of weekly running)
7:53/mi4:54/km
Marathon Pace
6:47/mi4:13/km
Threshold (comfortably hard)
6:24/mi3:59/km
Interval (VO2max sessions)
5:38/mi3:30/km
Repetition (short fast reps)
5:15/mi3:16/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 55.2 — assuming comparable training for each distance.

Marathon

2:55:22

6:41/mi

Half Marathon

1:24:01

6:25/mi

5K

18:19

5:54/mi

Training approach for Sub-38:00 10K

For sub-38 10K, the standard quality framework applies: one threshold session (20–35 minutes at threshold pace) and one interval session (800m–1200m repeats) per week, with the majority of volume at easy pace. Runners at this level often have 2–4 years of consistent structured training. The improvement from sub-40 to sub-38 typically comes from slightly higher volume and more consistent threshold quality.

Calculate your current training paces

The table above shows paces for Sub-38:00 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-38 in the 10K?

For sub-38:00 (37:59): Easy 7:53/mi, Threshold 6:24/mi, Interval 5:38/mi. RPI 55.2. Threshold pace (6:24/mi) is where most of the race-specific adaptation happens for 10K preparation.

What does sub-38 10K imply for Boston qualifying fitness?

Sub-38 10K fitness (RPI 55.2) projects to 2:55:22 marathon potential — which is in BQ range for many age groups. If you are sub-38 in the 10K and have built proper marathon training (20-mile long runs, sustained marathon-pace work), you likely have the aerobic capacity for a BQ.

What 5K time correlates with sub-38 10K fitness?

Sub-38 10K (RPI 55.2) corresponds to approximately 18:19 5K fitness. If your 5K is near this time, your aerobic capacity supports a sub-38 10K with appropriate 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-36 Minute 10K →Sub-37 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).