Pace chart: 10K
Required pace and speed for typical 10K finish times:
Running Calculator › 10K Pace Calculator
10K Pace Calculator
Enter your goal time for the 10K (6.2 miles). The calculator shows the pace you need, your speed and every split – with a negative split if you like.
8:03/mi
7.5km/hmph
2:00per 400 m
25:00Halfway
Splits: 10K
Even pace of 8:03 /mi.
| Distance | Elapsed | Pace |
|---|---|---|
| Mile 1 | 8:03 | 8:03 |
| Mile 2 | 16:06 | 8:03 |
| Mile 3 | 24:08 | 8:03 |
| Mile 4 | 32:11 | 8:03 |
| Mile 5 | 40:14 | 8:03 |
| Mile 6 | 48:17 | 8:03 |
| 10K (finish) | 50:00 | 8:03 |
More options – positive split, clock times for spectators, pace band: Split calculator
| Finish time | Pace /km | km/h | Halfway |
|---|---|---|---|
| 30:00 | 3:00 | 20.0 | 15:00 |
| 32:30 | 3:15 | 18.5 | 16:15 |
| 35:00 | 3:30 | 17.1 | 17:30 |
| 37:30 | 3:45 | 16.0 | 18:45 |
| 40:00 | 4:00 | 15.0 | 20:00 |
| 42:30 | 4:15 | 14.1 | 21:15 |
| 45:00 | 4:30 | 13.3 | 22:30 |
| 47:30 | 4:45 | 12.6 | 23:45 |
| 50:00 | 5:00 | 12.0 | 25:00 |
| 52:30 | 5:15 | 11.4 | 26:15 |
| 55:00 | 5:30 | 10.9 | 27:30 |
| 57:30 | 5:45 | 10.4 | 28:45 |
| 1:00:00 | 6:00 | 10.0 | 30:00 |
| 1:02:30 | 6:15 | 9.6 | 31:15 |
| 1:05:00 | 6:30 | 9.2 | 32:30 |
| 1:07:30 | 6:45 | 8.9 | 33:45 |
| 1:10:00 | 7:00 | 8.6 | 35:00 |
| 1:12:30 | 7:15 | 8.3 | 36:15 |
| 1:15:00 | 7:30 | 8.0 | 37:30 |
| Finish time | Pace /mi | mph | Halfway |
|---|---|---|---|
| 30:00 | 4:50 | 12.4 | 15:00 |
| 32:30 | 5:14 | 11.5 | 16:15 |
| 35:00 | 5:38 | 10.7 | 17:30 |
| 37:30 | 6:02 | 9.9 | 18:45 |
| 40:00 | 6:26 | 9.3 | 20:00 |
| 42:30 | 6:50 | 8.8 | 21:15 |
| 45:00 | 7:15 | 8.3 | 22:30 |
| 47:30 | 7:39 | 7.8 | 23:45 |
| 50:00 | 8:03 | 7.5 | 25:00 |
| 52:30 | 8:27 | 7.1 | 26:15 |
| 55:00 | 8:51 | 6.8 | 27:30 |
| 57:30 | 9:15 | 6.5 | 28:45 |
| 1:00:00 | 9:39 | 6.2 | 30:00 |
| 1:02:30 | 10:04 | 6.0 | 31:15 |
| 1:05:00 | 10:28 | 5.7 | 32:30 |
| 1:07:30 | 10:52 | 5.5 | 33:45 |
| 1:10:00 | 11:16 | 5.3 | 35:00 |
| 1:12:30 | 11:40 | 5.1 | 36:15 |
| 1:15:00 | 12:04 | 5.0 | 37:30 |
Typical goals
- Sub 1:00:00: faster than 6:00 min/km (10.0 km/h)faster than 9:39 min/mi (6.2 mph)
- Sub 50:00: faster than 5:00 min/km (12.0 km/h)faster than 8:03 min/mi (7.5 mph)
- Sub 45:00: faster than 4:30 min/km (13.3 km/h)faster than 7:14 min/mi (8.3 mph)
- Sub 40:00: faster than 4:00 min/km (15.0 km/h)faster than 6:26 min/mi (9.3 mph)
How to pace a 10K
In a 10K you run just above your threshold – hard, but sustainable for the whole distance if you run evenly. Go out too fast over the first mile or two and you'll lose more time at the end than you gained early on.
- Run the first half right at goal pace, or a second or two slower.
- From around mile 4, see what's left – a slight negative split (faster second half) is ideal.
- Check your 5K split: it should be roughly half of your goal time.
Your 10K time is a reliable basis to predict a half marathon or marathon and to set your training paces.
More calculators
5KPace and splits for the 5KHalf MarathonPace and splits for the half marathonRace PredictorPredict finish times for other distancesPace ChartFinish times from 5K to marathon
FAQ
What pace do I need for a sub-50 10K?
Faster than 8:03 per mile, which is about 7.5 mph.
What pace do I need for a sub-60 10K?
Faster than 9:39 per mile – about 6.2 mph.
How fast do I need to run for a sub-40 10K?
Faster than 6:26 per mile – about 9.3 mph, or 1:36 per 400 m lap.