10K pace chart
The even pace you need for every 10K finish time, per kilometre and per mile.
A 10K is 10 km (6.2 miles). To finish in a given time you need to average that time divided by the distance. For example, a sub-40 10K needs 4:00/km (6:26/mi), a 45-minute 10K needs 4:30/km (7:15/mi), a sub-50 10K needs 5:00/km (8:03/mi). The first table goes from goal time to pace; the second goes from pace to finish time.
Work out any pace in the Pace Converter
Pace for each finish time
| Finish time | Pace per km | Pace per mile |
|---|---|---|
| 30:00 | 3:00 | 4:50 |
| 31:00 | 3:06 | 4:59 |
| 32:00 | 3:12 | 5:09 |
| 33:00 | 3:18 | 5:19 |
| 34:00 | 3:24 | 5:28 |
| 35:00 | 3:30 | 5:38 |
| 36:00 | 3:36 | 5:48 |
| 37:00 | 3:42 | 5:57 |
| 38:00 | 3:48 | 6:07 |
| 39:00 | 3:54 | 6:17 |
| 40:00 | 4:00 | 6:26 |
| 41:00 | 4:06 | 6:36 |
| 42:00 | 4:12 | 6:46 |
| 43:00 | 4:18 | 6:55 |
| 44:00 | 4:24 | 7:05 |
| 45:00 | 4:30 | 7:15 |
| 46:00 | 4:36 | 7:24 |
| 47:00 | 4:42 | 7:34 |
| 48:00 | 4:48 | 7:43 |
| 49:00 | 4:54 | 7:53 |
| 50:00 | 5:00 | 8:03 |
| 51:00 | 5:06 | 8:12 |
| 52:00 | 5:12 | 8:22 |
| 53:00 | 5:18 | 8:32 |
| 54:00 | 5:24 | 8:41 |
| 55:00 | 5:30 | 8:51 |
| 56:00 | 5:36 | 9:01 |
| 57:00 | 5:42 | 9:10 |
| 58:00 | 5:48 | 9:20 |
| 59:00 | 5:54 | 9:30 |
| 1:00:00 | 6:00 | 9:39 |
| 1:01:00 | 6:06 | 9:49 |
| 1:02:00 | 6:12 | 9:59 |
| 1:03:00 | 6:18 | 10:08 |
| 1:04:00 | 6:24 | 10:18 |
| 1:05:00 | 6:30 | 10:28 |
| 1:06:00 | 6:36 | 10:37 |
| 1:07:00 | 6:42 | 10:47 |
| 1:08:00 | 6:48 | 10:57 |
| 1:09:00 | 6:54 | 11:06 |
| 1:10:00 | 7:00 | 11:16 |
| 1:11:00 | 7:06 | 11:26 |
| 1:12:00 | 7:12 | 11:35 |
| 1:13:00 | 7:18 | 11:45 |
| 1:14:00 | 7:24 | 11:55 |
| 1:15:00 | 7:30 | 12:04 |
Finish time for each pace
| Pace per km | Pace per mile | 10K time |
|---|---|---|
| 3:00 | 4:50 | 30:00 |
| 3:10 | 5:06 | 31:40 |
| 3:20 | 5:22 | 33:20 |
| 3:30 | 5:38 | 35:00 |
| 3:40 | 5:54 | 36:40 |
| 3:50 | 6:10 | 38:20 |
| 4:00 | 6:26 | 40:00 |
| 4:10 | 6:42 | 41:40 |
| 4:20 | 6:58 | 43:20 |
| 4:30 | 7:15 | 45:00 |
| 4:40 | 7:31 | 46:40 |
| 4:50 | 7:47 | 48:20 |
| 5:00 | 8:03 | 50:00 |
| 5:10 | 8:19 | 51:40 |
| 5:20 | 8:35 | 53:20 |
| 5:30 | 8:51 | 55:00 |
| 5:40 | 9:07 | 56:40 |
| 5:50 | 9:23 | 58:20 |
| 6:00 | 9:39 | 1:00:00 |
| 6:10 | 9:55 | 1:01:40 |
| 6:20 | 10:12 | 1:03:20 |
| 6:30 | 10:28 | 1:05:00 |
| 6:40 | 10:44 | 1:06:40 |
| 6:50 | 11:00 | 1:08:20 |
| 7:00 | 11:16 | 1:10:00 |
| 7:10 | 11:32 | 1:11:40 |
| 7:20 | 11:48 | 1:13:20 |
| 7:30 | 12:04 | 1:15:00 |
| 7:40 | 12:20 | 1:16:40 |
| 7:50 | 12:36 | 1:18:20 |
| 8:00 | 12:52 | 1:20:00 |
How to use this chart
- Paces are rounded to the nearest second, and assume an even pace over the exact race distance. Race courses are measured along the shortest possible line, so most runners cover a little more than the official distance. Many aim a few seconds per km faster than the chart to allow for it.
- These are even-pace times for the distance, not race predictions. The pace you can hold for a 10K depends on your fitness and on how far it is: a pace you can hold for 5 km is faster than one you can hold for a marathon.
- Hilly course? The GAP Planner spreads your effort across the climbs and descents and gives a target pace for every split.
More from the guide
- How many carbs per hour?
- How much should you increase your long run?
- What is grade-adjusted pace?
- Marathon pace chart
- Half marathon pace chart
- 5K pace chart
- All tool guides
RunTK's tools are for planning and education. They aren't medical advice, and the right numbers for you depend on your health, experience and goals.
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