Sub-48 Minute 10K — Training Paces and Fitness Profile

Sub-48 10K marks the progression from casual to structured fitness. Runners who reach this level have built meaningful aerobic capacity and can sustain effort for 45+ minutes at above-easy pace.

Quick answer: To break Sub-48:00 in the 10K (RPI 42), your training paces are: easy 9:33/mi, threshold 7:33/mi, interval 6:36/mi. Equivalent fitness: Marathon 3:40:35, Half Marathon 1:46:22.

Training paces for Sub-48:00 10K

RPI 42 · Goal: 47:59 · All paces in min/mile

Easy (80%+ of weekly running)
9:33/mi5:56/km
Marathon Pace
8:00/mi4:58/km
Threshold (comfortably hard)
7:33/mi4:41/km
Interval (VO2max sessions)
6:36/mi4:06/km
Repetition (short fast reps)
6:06/mi3:47/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 42 — assuming comparable training for each distance.

Marathon

3:40:35

8:25/mi

Half Marathon

1:46:22

8:07/mi

5K

23:07

7:26/mi

Training approach for Sub-48:00 10K

For sub-48 10K, the primary driver is consistent easy volume with the addition of threshold work. Running 3–4 times per week at easy pace and adding one threshold session (15 minutes at threshold pace) builds the aerobic infrastructure that sub-48 requires. Interval training can be added after threshold work is well-established.

Calculate your current training paces

The table above shows paces for Sub-48:00 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-48 in the 10K?

For sub-48:00 (47:59): Easy 9:33/mi, Threshold 7:33/mi, Interval 6:36/mi. RPI 42. Easy runs at 9:33/mi are the foundation. Threshold at 7:33/mi (comfortably hard for 15 minutes) is the quality session that drives sub-48 improvement.

What is a realistic timeline to go from 55 minutes to sub-48 in the 10K?

Most runners who drop from 55+ minutes to sub-48 do so in 3–9 months of consistent training. The improvements come from adding threshold work to an existing easy-run base. Running 4+ times per week with one quality session per week typically produces measurable improvement every 4–6 weeks.

What marathon does sub-48 10K fitness predict?

Sub-48 10K fitness (RPI 42) projects to approximately 3:40:35 marathon potential. This is your aerobic ceiling — reaching it requires full marathon preparation (20-mile long runs, marathon-pace work) over an 18–20 week build.

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-38 Minute 10K →Sub-39 Minute 10K →Sub-42 Minute 10K →Sub-45 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).