VO2max pace chart: your race times and training paces by vVO2max
For every vVO2max from 10 to 22 km/h, your likely 5K, 10K, half marathon and marathon times, and your easy, threshold (tempo) and interval paces.
By the RunRun team · Updated October 13, 2026
At a glance
vVO2max is the speed you can hold all-out for about 6 minutes, what French coaches call VMA. With a vVO2max of 15.0 km/h (9.3 mph), you'd typically run a 45:50 10K, a 1:41:30 – 1:42:30 half marathon and a 3:30:40 – 3:36:40 marathon, provided you've trained for the distance. At 12.0 km/h (7.5 mph): a 57:50 10K; at 18.0 km/h (11.2 mph): 37:40.
vVO2max tells you how big your engine is; endurance decides how much of it you can use over time. The chart accounts for that: the percentage of vVO2max you can sustain drops as the race gets longer, and for the half and full marathon we give a range from your potential to a realistic time for a recreational runner.
Your race times and paces for a specific vVO2max
Likely race times by vVO2max
Times rounded to 10 seconds, for a runner trained for each distance. Half marathon and marathon: from potential to a realistic recreational time.
| vVO2max | 5K | 10K | Half marathon | Marathon |
|---|---|---|---|---|
| 10.0 km/h (6.2 mph) | 33:40 | 1:10:10 | 2:35:00 – 2:37:00 | 5:16:40 – 5:31:50 |
| 10.5 km/h (6.5 mph) | 32:00 | 1:06:40 | 2:27:20 – 2:29:10 | 5:01:40 – 5:15:20 |
| 11.0 km/h (6.8 mph) | 30:30 | 1:03:30 | 2:20:30 – 2:22:00 | 4:48:10 – 5:00:20 |
| 11.5 km/h (7.1 mph) | 29:10 | 1:00:30 | 2:14:10 – 2:15:30 | 4:35:40 – 4:46:40 |
| 12.0 km/h (7.5 mph) | 27:50 | 57:50 | 2:08:20 – 2:09:40 | 4:24:10 – 4:34:00 |
| 12.5 km/h (7.8 mph) | 26:40 | 55:30 | 2:03:00 – 2:04:10 | 4:13:30 – 4:22:30 |
| 13.0 km/h (8.1 mph) | 25:40 | 53:10 | 1:58:00 – 1:59:10 | 4:03:40 – 4:11:50 |
| 13.5 km/h (8.4 mph) | 24:40 | 51:10 | 1:53:20 – 1:54:30 | 3:54:30 – 4:02:10 |
| 14.0 km/h (8.7 mph) | 23:40 | 49:10 | 1:49:10 – 1:50:10 | 3:46:00 – 3:53:00 |
| 14.5 km/h (9.0 mph) | 22:50 | 47:30 | 1:45:10 – 1:46:10 | 3:38:10 – 3:44:30 |
| 15.0 km/h (9.3 mph) | 22:00 | 45:50 | 1:41:30 – 1:42:30 | 3:30:40 – 3:36:40 |
| 15.5 km/h (9.6 mph) | 21:20 | 44:10 | 1:38:00 – 1:39:00 | 3:23:40 – 3:29:20 |
| 16.0 km/h (9.9 mph) | 20:40 | 42:40 | 1:34:40 – 1:35:40 | 3:17:00 – 3:22:20 |
| 16.5 km/h (10.3 mph) | 20:00 | 41:20 | 1:31:40 – 1:32:40 | 3:10:50 – 3:15:50 |
| 17.0 km/h (10.6 mph) | 19:20 | 40:10 | 1:28:50 – 1:29:50 | 3:05:00 – 3:09:50 |
| 17.5 km/h (10.9 mph) | 18:50 | 38:50 | 1:26:00 – 1:27:10 | 2:59:30 – 3:04:10 |
| 18.0 km/h (11.2 mph) | 18:10 | 37:40 | 1:23:30 – 1:24:30 | 2:54:20 – 2:58:40 |
| 18.5 km/h (11.5 mph) | 17:40 | 36:40 | 1:21:00 – 1:22:10 | 2:49:20 – 2:53:40 |
| 19.0 km/h (11.8 mph) | 17:10 | 35:40 | 1:18:50 – 1:19:50 | 2:44:40 – 2:48:50 |
| 19.5 km/h (12.1 mph) | 16:40 | 34:40 | 1:16:40 – 1:17:40 | 2:40:20 – 2:44:10 |
| 20.0 km/h (12.4 mph) | 16:20 | 33:50 | 1:14:30 – 1:15:40 | 2:36:00 – 2:39:50 |
| 20.5 km/h (12.7 mph) | 15:50 | 32:50 | 1:12:40 – 1:13:40 | 2:32:00 – 2:35:50 |
| 21.0 km/h (13.0 mph) | 15:30 | 32:00 | 1:10:50 – 1:11:50 | 2:28:10 – 2:31:50 |
| 21.5 km/h (13.4 mph) | 15:00 | 31:20 | 1:09:00 – 1:10:10 | 2:24:30 – 2:28:10 |
| 22.0 km/h (13.7 mph) | 14:40 | 30:30 | 1:07:20 – 1:08:20 | 2:21:00 – 2:24:40 |
Training paces by vVO2max
Paces in min/mi. 30/30s are run at 100% of vVO2max; long intervals (1,000 m or 1K repeats) a little slower.
| vVO2max | Easy pace | Threshold (tempo) | Long intervals | vVO2max pace (30/30) | 200 m / 400 m at vVO2max |
|---|---|---|---|---|---|
| 10.0 km/h (6.2 mph) | 12:52 – 14:41 | 11:15 | 10:23 | 9:39 | 1:12 / 2:24 |
| 10.5 km/h (6.5 mph) | 12:16 – 14:02 | 10:44 | 9:54 | 9:12 | 1:09 / 2:17 |
| 11.0 km/h (6.8 mph) | 11:44 – 13:26 | 10:15 | 9:27 | 8:47 | 1:05 / 2:11 |
| 11.5 km/h (7.1 mph) | 11:14 – 12:53 | 9:48 | 9:02 | 8:24 | 1:03 / 2:05 |
| 12.0 km/h (7.5 mph) | 10:47 – 12:22 | 9:24 | 8:40 | 8:03 | 1:00 / 2:00 |
| 12.5 km/h (7.8 mph) | 10:22 – 11:54 | 9:02 | 8:19 | 7:43 | 0:58 / 1:55 |
| 13.0 km/h (8.1 mph) | 9:58 – 11:27 | 8:41 | 8:00 | 7:26 | 0:55 / 1:51 |
| 13.5 km/h (8.4 mph) | 9:37 – 11:03 | 8:22 | 7:42 | 7:09 | 0:53 / 1:47 |
| 14.0 km/h (8.7 mph) | 9:16 – 10:40 | 8:04 | 7:26 | 6:54 | 0:51 / 1:43 |
| 14.5 km/h (9.0 mph) | 8:57 – 10:18 | 7:48 | 7:11 | 6:40 | 0:50 / 1:39 |
| 15.0 km/h (9.3 mph) | 8:40 – 9:58 | 7:32 | 6:56 | 6:26 | 0:48 / 1:36 |
| 15.5 km/h (9.6 mph) | 8:23 – 9:39 | 7:18 | 6:43 | 6:14 | 0:46 / 1:33 |
| 16.0 km/h (9.9 mph) | 8:08 – 9:22 | 7:04 | 6:30 | 6:02 | 0:45 / 1:30 |
| 16.5 km/h (10.3 mph) | 7:53 – 9:05 | 6:51 | 6:18 | 5:51 | 0:44 / 1:27 |
| 17.0 km/h (10.6 mph) | 7:39 – 8:49 | 6:39 | 6:07 | 5:41 | 0:42 / 1:25 |
| 17.5 km/h (10.9 mph) | 7:26 – 8:34 | 6:28 | 5:57 | 5:31 | 0:41 / 1:22 |
| 18.0 km/h (11.2 mph) | 7:14 – 8:20 | 6:17 | 5:47 | 5:22 | 0:40 / 1:20 |
| 18.5 km/h (11.5 mph) | 7:02 – 8:07 | 6:07 | 5:37 | 5:13 | 0:39 / 1:18 |
| 19.0 km/h (11.8 mph) | 6:51 – 7:54 | 5:57 | 5:29 | 5:05 | 0:38 / 1:16 |
| 19.5 km/h (12.1 mph) | 6:40 – 7:42 | 5:48 | 5:20 | 4:57 | 0:37 / 1:14 |
| 20.0 km/h (12.4 mph) | 6:30 – 7:30 | 5:39 | 5:12 | 4:50 | 0:36 / 1:12 |
| 20.5 km/h (12.7 mph) | 6:21 – 7:19 | 5:31 | 5:04 | 4:43 | 0:35 / 1:10 |
| 21.0 km/h (13.0 mph) | 6:12 – 7:09 | 5:23 | 4:57 | 4:36 | 0:34 / 1:09 |
| 21.5 km/h (13.4 mph) | 6:03 – 6:59 | 5:15 | 4:50 | 4:29 | 0:33 / 1:07 |
| 22.0 km/h (13.7 mph) | 5:55 – 6:49 | 5:08 | 4:44 | 4:23 | 0:33 / 1:05 |
A training plan built around your vVO2max
Use our free tools to optimize your training and reach your goals.
Build my free planWhy the percentage of vVO2max drops as races get longer
You can hold vVO2max for about 6 minutes. Beyond that, the percentage you can sustain falls with the duration of the effort, not the distance: a fast runner finishes the half in 1:20 and runs it at a higher percentage than a runner who takes 2:15. Tables that apply a fixed percentage per distance (90% for the 10K, 80% for the marathon) are right for an average runner, too optimistic for slower runners and too conservative for faster ones.
| % of vVO2max held | vVO2max 12.0 km/h (7.5 mph) | vVO2max 15.0 km/h (9.3 mph) | vVO2max 18.0 km/h (11.2 mph) |
|---|---|---|---|
| 5K | 90 % | 91 % | 92 % |
| 10K | 86 % | 87 % | 88 % |
| Half marathon | 82 % | 83 % | 84 % |
| Marathon (potential) | 80 % | 80 % | 81 % |
Our charts use Jack Daniels' VDOT model, which builds in that drop with duration. vVO2max here is the speed you can hold all-out for 6 minutes, which is exactly what a 6-minute run test (half-Cooper) measures.
How to find your vVO2max
- 6-minute run test (half-Cooper): after a good warm-up, run as far as you can in 6 minutes on a track. Distance in miles × 10 = vVO2max in mph; distance in meters ÷ 100 = vVO2max in km/h (1,500 m, or 3¾ laps, = 15 km/h, about 9.3 mph).
- Beep test / incremental track test (VAMEVAL, Léger-Boucher): the speed goes up in stages until you can't keep up; the last stage you complete gives your vVO2max. Common in clubs, schools and sports labs.
- From a race time: an all-out 5K or 10K gives a reliable estimate, and the race time predictor calculates it for you.
If your actual race times are clearly better than the chart predicts for your tested vVO2max, endurance is one of your strengths. If they're clearly worse, it's endurance you need to work on, not vVO2max.
Frequently asked questions
What is vVO2max?
The velocity at VO2max: the slowest speed at which you reach your maximal oxygen uptake, which you can hold for roughly 6 minutes all-out. French coaches call it VMA (vitesse maximale aérobie). It's more useful than VO2max itself for setting paces, because it already includes your running economy.
What 10K time can I run with a vVO2max of 9.3 mph?
About 45:50 for a runner trained for the distance. Half marathon: 1:41:30 – 1:42:30; marathon: 3:30:40 – 3:36:40.
What vVO2max do I need for a 50 minute 10K?
About 8.6 mph. The 10K pace chart gives the vVO2max needed for every goal time, minute by minute.
What vVO2max do I need for a sub-4 marathon?
About 8.5 mph for a well-prepared recreational runner. The marathon pace chart gives the vVO2max needed for every goal from 2:15 to 7:00.
What is a good vVO2max?
7.5 to 8.7 mph (12 to 14 km/h) for a regular recreational runner, 9.3 to 10.6 mph (15 to 17 km/h) for a club runner, and above 11.2 mph (18 km/h) for a strong competitive age-grouper. vVO2max improves fastest in your first years of training.
Can I predict my marathon time from my vVO2max?
Only as a ballpark figure: it is the least reliable prediction in the chart. It assumes a full marathon build, which vVO2max does not measure. A recent half marathon predicts your marathon far better.
How do I convert vVO2max to pace per mile?
Divide 60 by your vVO2max in mph. At 9.3 mph, that's 6:26 /mi, the pace for 30/30s and short reps at vVO2max.