10K pace chart
Every 10K finish from 27:00 to 1:30:00 in one-minute steps, with pace per kilometre and per mile and your split at each checkpoint.
- Per mile
- 8:03
- Per km
- 5:00
- mph
- 7.46
- km/h
- 12.00
10K pace chart
| Finish | Per mile | Per km | 1 mi | 3K | 5K | 5 mi | 8K |
|---|---|---|---|---|---|---|---|
| 27:00 | 4:21 | 2:42 | 4:21 | 8:06 | 13:30 | 21:44 | 21:36 |
| 28:00 | 4:30 | 2:48 | 4:30 | 8:24 | 14:00 | 22:32 | 22:24 |
| 29:00 | 4:40 | 2:54 | 4:40 | 8:42 | 14:30 | 23:20 | 23:12 |
| 30:00 | 4:50 | 3:00 | 4:50 | 9:00 | 15:00 | 24:08 | 24:00 |
| 31:00 | 4:59 | 3:06 | 4:59 | 9:18 | 15:30 | 24:57 | 24:48 |
| 32:00 | 5:09 | 3:12 | 5:09 | 9:36 | 16:00 | 25:45 | 25:36 |
| 33:00 | 5:19 | 3:18 | 5:19 | 9:54 | 16:30 | 26:33 | 26:24 |
| 34:00 | 5:28 | 3:24 | 5:28 | 10:12 | 17:00 | 27:22 | 27:12 |
| 35:00 | 5:38 | 3:30 | 5:38 | 10:30 | 17:30 | 28:10 | 28:00 |
| 36:00 | 5:48 | 3:36 | 5:48 | 10:48 | 18:00 | 28:58 | 28:48 |
| 37:00 | 5:57 | 3:42 | 5:57 | 11:06 | 18:30 | 29:46 | 29:36 |
| 38:00 | 6:07 | 3:48 | 6:07 | 11:24 | 19:00 | 30:35 | 30:24 |
| 39:00 | 6:17 | 3:54 | 6:17 | 11:42 | 19:30 | 31:23 | 31:12 |
| 40:00 | 6:26 | 4:00 | 6:26 | 12:00 | 20:00 | 32:11 | 32:00 |
| 41:00 | 6:36 | 4:06 | 6:36 | 12:18 | 20:30 | 32:59 | 32:48 |
| 42:00 | 6:46 | 4:12 | 6:46 | 12:36 | 21:00 | 33:48 | 33:36 |
| 43:00 | 6:55 | 4:18 | 6:55 | 12:54 | 21:30 | 34:36 | 34:24 |
| 44:00 | 7:05 | 4:24 | 7:05 | 13:12 | 22:00 | 35:24 | 35:12 |
| 45:00 | 7:15 | 4:30 | 7:15 | 13:30 | 22:30 | 36:13 | 36:00 |
| 46:00 | 7:24 | 4:36 | 7:24 | 13:48 | 23:00 | 37:01 | 36:48 |
| 47:00 | 7:34 | 4:42 | 7:34 | 14:06 | 23:30 | 37:49 | 37:36 |
| 48:00 | 7:43 | 4:48 | 7:43 | 14:24 | 24:00 | 38:37 | 38:24 |
| 49:00 | 7:53 | 4:54 | 7:53 | 14:42 | 24:30 | 39:26 | 39:12 |
| 50:00 | 8:03 | 5:00 | 8:03 | 15:00 | 25:00 | 40:14 | 40:00 |
| 51:00 | 8:12 | 5:06 | 8:12 | 15:18 | 25:30 | 41:02 | 40:48 |
| 52:00 | 8:22 | 5:12 | 8:22 | 15:36 | 26:00 | 41:51 | 41:36 |
| 53:00 | 8:32 | 5:18 | 8:32 | 15:54 | 26:30 | 42:39 | 42:24 |
| 54:00 | 8:41 | 5:24 | 8:41 | 16:12 | 27:00 | 43:27 | 43:12 |
| 55:00 | 8:51 | 5:30 | 8:51 | 16:30 | 27:30 | 44:15 | 44:00 |
| 56:00 | 9:01 | 5:36 | 9:01 | 16:48 | 28:00 | 45:04 | 44:48 |
| 57:00 | 9:10 | 5:42 | 9:10 | 17:06 | 28:30 | 45:52 | 45:36 |
| 58:00 | 9:20 | 5:48 | 9:20 | 17:24 | 29:00 | 46:40 | 46:24 |
| 59:00 | 9:30 | 5:54 | 9:30 | 17:42 | 29:30 | 47:29 | 47:12 |
| 1:00:00 | 9:39 | 6:00 | 9:39 | 18:00 | 30:00 | 48:17 | 48:00 |
| 1:01:00 | 9:49 | 6:06 | 9:49 | 18:18 | 30:30 | 49:05 | 48:48 |
| 1:02:00 | 9:59 | 6:12 | 9:59 | 18:36 | 31:00 | 49:53 | 49:36 |
| 1:03:00 | 10:08 | 6:18 | 10:08 | 18:54 | 31:30 | 50:42 | 50:24 |
| 1:04:00 | 10:18 | 6:24 | 10:18 | 19:12 | 32:00 | 51:30 | 51:12 |
| 1:05:00 | 10:28 | 6:30 | 10:28 | 19:30 | 32:30 | 52:18 | 52:00 |
| 1:06:00 | 10:37 | 6:36 | 10:37 | 19:48 | 33:00 | 53:07 | 52:48 |
| 1:07:00 | 10:47 | 6:42 | 10:47 | 20:06 | 33:30 | 53:55 | 53:36 |
| 1:08:00 | 10:57 | 6:48 | 10:57 | 20:24 | 34:00 | 54:43 | 54:24 |
| 1:09:00 | 11:06 | 6:54 | 11:06 | 20:42 | 34:30 | 55:31 | 55:12 |
| 1:10:00 | 11:16 | 7:00 | 11:16 | 21:00 | 35:00 | 56:20 | 56:00 |
| 1:11:00 | 11:26 | 7:06 | 11:26 | 21:18 | 35:30 | 57:08 | 56:48 |
| 1:12:00 | 11:35 | 7:12 | 11:35 | 21:36 | 36:00 | 57:56 | 57:36 |
| 1:13:00 | 11:45 | 7:18 | 11:45 | 21:54 | 36:30 | 58:44 | 58:24 |
| 1:14:00 | 11:55 | 7:24 | 11:55 | 22:12 | 37:00 | 59:33 | 59:12 |
| 1:15:00 | 12:04 | 7:30 | 12:04 | 22:30 | 37:30 | 1:00:21 | 1:00:00 |
| 1:16:00 | 12:14 | 7:36 | 12:14 | 22:48 | 38:00 | 1:01:09 | 1:00:48 |
| 1:17:00 | 12:24 | 7:42 | 12:24 | 23:06 | 38:30 | 1:01:58 | 1:01:36 |
| 1:18:00 | 12:33 | 7:48 | 12:33 | 23:24 | 39:00 | 1:02:46 | 1:02:24 |
| 1:19:00 | 12:43 | 7:54 | 12:43 | 23:42 | 39:30 | 1:03:34 | 1:03:12 |
| 1:20:00 | 12:52 | 8:00 | 12:52 | 24:00 | 40:00 | 1:04:22 | 1:04:00 |
| 1:21:00 | 13:02 | 8:06 | 13:02 | 24:18 | 40:30 | 1:05:11 | 1:04:48 |
| 1:22:00 | 13:12 | 8:12 | 13:12 | 24:36 | 41:00 | 1:05:59 | 1:05:36 |
| 1:23:00 | 13:21 | 8:18 | 13:21 | 24:54 | 41:30 | 1:06:47 | 1:06:24 |
| 1:24:00 | 13:31 | 8:24 | 13:31 | 25:12 | 42:00 | 1:07:36 | 1:07:12 |
| 1:25:00 | 13:41 | 8:30 | 13:41 | 25:30 | 42:30 | 1:08:24 | 1:08:00 |
| 1:26:00 | 13:50 | 8:36 | 13:50 | 25:48 | 43:00 | 1:09:12 | 1:08:48 |
| 1:27:00 | 14:00 | 8:42 | 14:00 | 26:06 | 43:30 | 1:10:00 | 1:09:36 |
| 1:28:00 | 14:10 | 8:48 | 14:10 | 26:24 | 44:00 | 1:10:49 | 1:10:24 |
| 1:29:00 | 14:19 | 8:54 | 14:19 | 26:42 | 44:30 | 1:11:37 | 1:11:12 |
| 1:30:00 | 14:29 | 9:00 | 14:29 | 27:00 | 45:00 | 1:12:25 | 1:12:00 |
How to pace a 10K
A 10K takes most runners 40–70 minutes, run close to the effort you could hold for about an hour. That is just under lactate threshold, so the first kilometre should feel controlled — if it feels easy, it is probably right. The 5K split column is your midpoint check.
For training, the 10K is the classic predictor race: plug it into the VDOT calculator for training paces or the race time predictor for half and full marathon targets.
Questions runners ask
What pace is a 50-minute 10K?
5:00 per kilometre or 8:03 per mile. You pass 5K in 25:00.
What pace is a sub-40 10K?
4:00 per km (6:26 per mile) gives exactly 40:00, so aim for about 3:58 per km to have a few seconds in hand.
How many miles is a 10K?
6.2137 miles. A 10K is 10,000 metres.
What is a good 10K time for a beginner?
Many first-time 10K runners finish between 55 and 70 minutes. Getting round comfortably and running the second half no slower than the first is a better first goal than a specific time.
More race-day tools
- 1Running pace calculatorSolve pace, finish time or distance.
- 2Race time predictorTurn one race into times for every distance.
- 3VDOT calculatorDaniels VDOT and your five training paces.
- 4VO2 max calculatorEstimate VO2max from a race or your heart rate.
- 5Split calculatorEven or negative splits and a printable pace band.
- 6Pace convertermin/km, min/mile, mph and km/h.
- 7Treadmill pace chartBelt speed to pace, with incline.
- 8Heart rate zonesFive zones by %HRmax or Karvonen.
- 9Marathon pace chart2:00 to 6:30 finish times with splits.
- 10Half marathon pace chart1:00 to 3:15 finish times with splits.
- 125K pace chart13:00 to 45:00 with per-km splits.
- 13Cooper test calculator12-minute run to VO2max and rating.
- 14Running calorie calculatorEnergy burned by weight, distance and hills.