10K Pace Chart
A 10K pace chart linking finish times to the pace you need to run per km and per mile.
| Finish time | Pace / km | Pace / mile | Speed (kph) | Speed (mph) |
|---|---|---|---|---|
| 32:00 | 3:12 | 5:09 | 18.8 | 11.7 |
| 34:00 | 3:24 | 5:28 | 17.6 | 11.0 |
| 36:00 | 3:36 | 5:48 | 16.7 | 10.4 |
| 38:00 | 3:48 | 6:07 | 15.8 | 9.8 |
| 40:00 | 4:00 | 6:26 | 15.0 | 9.3 |
| 42:00 | 4:12 | 6:46 | 14.3 | 8.9 |
| 44:00 | 4:24 | 7:05 | 13.6 | 8.5 |
| 46:00 | 4:36 | 7:24 | 13.0 | 8.1 |
| 48:00 | 4:48 | 7:43 | 12.5 | 7.8 |
| 50:00 | 5:00 | 8:03 | 12.0 | 7.5 |
| 52:00 | 5:12 | 8:22 | 11.5 | 7.2 |
| 54:00 | 5:24 | 8:41 | 11.1 | 6.9 |
| 56:00 | 5:36 | 9:01 | 10.7 | 6.7 |
| 58:00 | 5:48 | 9:20 | 10.3 | 6.4 |
| 1:00:00 | 6:00 | 9:39 | 10.0 | 6.2 |
| 1:02:00 | 6:12 | 9:59 | 9.7 | 6.0 |
| 1:04:00 | 6:24 | 10:18 | 9.4 | 5.8 |
| 1:06:00 | 6:36 | 10:37 | 9.1 | 5.6 |
| 1:08:00 | 6:48 | 10:57 | 8.8 | 5.5 |
| 1:10:00 | 7:00 | 11:16 | 8.6 | 5.3 |
| 1:12:00 | 7:12 | 11:35 | 8.3 | 5.2 |
| 1:14:00 | 7:24 | 11:55 | 8.1 | 5.0 |
| 1:16:00 | 7:36 | 12:14 | 7.9 | 4.9 |
| 1:18:00 | 7:48 | 12:33 | 7.7 | 4.8 |
| 1:20:00 | 8:00 | 12:52 | 7.5 | 4.7 |
This 10K pace chart links finish times from 32 minutes up to 1:20 with the pace you need to hold, given per kilometre and per mile alongside the equivalent treadmill speed. Use it to set a target, judge whether a goal is within reach, or lock in the right pace for a long interval session. The 40:00, 50:00 and 60:00 rows are highlighted as the benchmarks most 10K runners aim for.
How to use it
Pick your goal time on the left and read across for the required pace and speed. Breaking the hour means holding 6:00 min/km, which is about 9:39 min/mile at 10.0 kph, a great first target for newer runners. The classic 50:00 sits at a clean 5:00 min/km, while a 40:00 10K demands 4:00 min/km sustained for the full distance. Each figure is the finish time divided by 10 kilometres, so what you see is precise.
What makes the 10K distance tricky
The 10K sits at an awkward intersection of speed and endurance. It is too long to attack like a 5K but short enough that even a small early overreach will cost you dearly in the final two kilometres. Practising goal pace with sustained repetitions, such as three to four times 2 km at target with short jogs between, teaches your body to settle at the right effort. When race day comes, resist the temptation to bank time early and let the pace come to you. The splits calculator can turn your chosen finish into a checkpoint-by-checkpoint plan.
Compare and predict
A recent 10K is an excellent input for the race time predictor, which estimates your half marathon or marathon from it. To see how your 10K speed translates down to a shorter race, compare with the 5K pace chart, and to convert any pace between units use the pace calculator.
Frequently asked questions
What pace is a 50-minute 10K?
A 50:00 10K is exactly 5:00 min/km, about 8:03 min/mile. It is a popular target for runners moving up from the 5K.
What pace do I need to break 40 minutes for 10K?
Sub-40 requires 4:00 min/km or faster, which is about 6:26 min/mile at 15.0 kph. It is a well-known benchmark of strong recreational fitness.
How is this 10K chart worked out?
Each pace equals the finish time divided by 10 km. The per-mile column uses 1.609344 km per mile, and speed is 3600 divided by the pace in seconds.