Trying to break the 3:00 marathon hobby jogger barrier. What's the minimum 10k fitness I need in order to do this? Or what is essentially equivalent in the 10k to the 3:00 marathon?
Trying to break the 3:00 marathon hobby jogger barrier. What's the minimum 10k fitness I need in order to do this? Or what is essentially equivalent in the 10k to the 3:00 marathon?
TrackBot! VDOT 3:00 marathon
Around 37 minutes for the (few) 3:00 marathoners I know.
But the second question is a tad different. Part of what makes 3 so big is it is a nice, round number that most people have to train pretty hard to achieve. I don't think the 10k quite has this. I think the closest is 40 minutes, but that is far easier to do than the 3 hour marathon. 35 minutes is just as round, but quite a bit more difficult. Perhaps on par with the 2:40-45 marathon.
TrackBot! VDOT 3:00:00 marathon
VDOT for 3:00 42.195km: 20120.5
Equivalent race times based on VDOT:
Marathon: 00:00:00
Half marathon: 00:00:00
15K: 00:00:00
10K: 00:00:00
5K: 00:00:00
3Mi: 00:00:00
2Mi: 00:00:00
3200m: 00:00:00
3K: 00:00:00
1Mi: 00:00:00
1600m: 00:00:00
1500m: 00:00:00
I am a bot. Info:
VDOT for 3:00:00 42.195km: 53.5
Equivalent race times based on VDOT:
Marathon: 03:00:09
Half marathon: 01:26:21
15K: 00:59:58
10K: 00:39:00
5K: 00:18:49
3Mi: 00:18:08
2Mi: 00:11:45
3200m: 00:11:40
3K: 00:10:53
1Mi: 00:05:30
1600m: 00:05:27
1500m: 00:05:05
I am a bot. Info:
TrackBot! VDOT 20:45 5k
VDOT for 20:45 5km: 47.7
Equivalent race times based on VDOT:
Marathon: 03:18:28
Half marathon: 01:35:24
15K: 01:06:15
10K: 00:43:03
5K: 00:20:46
3Mi: 00:20:01
2Mi: 00:13:00
3200m: 00:12:55
3K: 00:12:03
1Mi: 00:06:05
1600m: 00:06:03
1500m: 00:05:38
I am a bot. Info:
VDot chart says about 39 min 10K.
http://www.coacheseducation.com/endur/jack-daniels-nov-00.php
Depends. I'm a high 2:50s marathoner and low 37s for 10K. But if you're trying to achieve sub-3 and focus on the low 37 10K and neglect the strong long run training, it might not get it done. In other words, low 37 would be a natural outcome of sub-3 marathon fitness, but a sub-3 marathon won't naturally happen due to a low 37 10K race.
TrackBot! VDOT 17:11 5000m
VDOT for 17:11 5.0km: 59.5
Equivalent race times based on VDOT:
Marathon: 02:44:32
Half marathon: 01:18:42
15K: 00:54:41
10K: 00:35:36
5K: 00:17:10
3Mi: 00:16:32
2Mi: 00:10:42
3200m: 00:10:37
3K: 00:09:54
1Mi: 00:05:00
1600m: 00:04:58
1500m: 00:04:37
I am a bot. Info:
depends on if you are a slow twitcher or fast twitcher.
I think a fast twitcher might need a 37m 10km, whereas a slow twitcher might be fine with a 39m 10k.
TrackBot! VDOT 2:32:00 Marathon
TrackBot! VDOT 2:32:00 marathon
VDOT for 2:32:00 42.195km: 65.3
Equivalent race times based on VDOT:
Marathon: 02:31:55
Half marathon: 01:12:35
15K: 00:50:27
10K: 00:32:53
5K: 00:15:50
3Mi: 00:15:15
2Mi: 00:09:51
3200m: 00:09:47
3K: 00:09:07
1Mi: 00:04:36
1600m: 00:04:34
1500m: 00:04:15
I am a bot. Info:
VDOT for 2:32:00 42.195km: 65.3
Equivalent race times based on VDOT:
Marathon: 02:31:55
Half marathon: 01:12:35
15K: 00:50:27
10K: 00:32:53
5K: 00:15:50
3Mi: 00:15:15
2Mi: 00:09:51
3200m: 00:09:47
3K: 00:09:07
1Mi: 00:04:36
1600m: 00:04:34
1500m: 00:04:15
I am a bot. Info:
Equating world record's makes a 3 hour marathon equal to around 38:30.
Who in their right mind would run for 3 hours at that slow a pace?
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