RunReps.com
10K Pace Chart
Every 10K finish time from 3:00/km to 9:00/km in 15-second pace increments. Plan your race strategy with precision.
10K Pace Chart
Every 10K finish time from 3:00/km to 9:00/km in 15-second pace increments. Plan your race strategy with precision.
Target 10K times
Sub-35
3:30/km · 5:38/mile
35:00
Sub-40
4:00/km · 6:26/mile
40:00
Sub-45
4:30/km · 7:15/mile
45:00
Sub-50
5:00/km · 8:03/mile
50:00
Sub-55
5:30/km · 8:51/mile
55:00
Sub-60
6:00/km · 9:39/mile
1:00:00
Sub-70
7:00/km · 11:16/mile
1:10:00
10K finish time by pace
| Pace (min/km) | Pace (min/mile) | 10K Finish Time |
|---|---|---|
| 3:00 | 4:50 | 30:00 |
| 3:15 | 5:14 | 32:30 |
| 3:30 | 5:38 | 35:00 |
| 3:45 | 6:02 | 37:30 |
| 4:00 | 6:26 | 40:00 |
| 4:15 | 6:50 | 42:30 |
| 4:30 | 7:15 | 45:00 |
| 4:45 | 7:39 | 47:30 |
| 5:00 | 8:03 | 50:00 |
| 5:15 | 8:27 | 52:30 |
| 5:30 | 8:51 | 55:00 |
| 5:45 | 9:15 | 57:30 |
| 6:00 | 9:39 | 1:00:00 |
| 6:15 | 10:04 | 1:02:30 |
| 6:30 | 10:28 | 1:05:00 |
| 6:45 | 10:52 | 1:07:30 |
| 7:00 | 11:16 | 1:10:00 |
| 7:15 | 11:40 | 1:12:30 |
| 7:30 | 12:04 | 1:15:00 |
| 7:45 | 12:28 | 1:17:30 |
| 8:00 | 12:52 | 1:20:00 |
| 8:15 | 13:17 | 1:22:30 |
| 8:30 | 13:41 | 1:25:00 |
| 8:45 | 14:05 | 1:27:30 |
| 9:00 | 14:29 | 1:30:00 |
All times rounded to the nearest second. 10K = 10.000 km / 6.214 miles.
The 10K is a threshold race, and the chart shows why
Read down the 10K column and the gaps between rows are small: 15 seconds per kilometre moves your finish by two and a half minutes. That sensitivity is what makes the 10K unforgiving. It is run close enough to your lactate threshold that a pace slightly too fast does not cost you a few seconds, it collapses the last 3 km entirely.
Choosing the right row therefore depends on knowing roughly where your threshold sits. Lactate threshold training explains what the number is and how to raise it, and the difference between tempo runs and threshold runs clears up the two sessions most often used interchangeably to train it.
If you are working out what to aim for rather than how to train for it, setting a realistic 10K goal walks through converting a recent race into a target you can defend.
10K pace questions
What pace do I need for a sub-40 minute 10K?
To run a 10K under 40 minutes you need to average 4:00 per km (6:26 per mile). This is a strong club-level time that requires solid aerobic fitness and speed endurance.
What is a good 10K time for a beginner?
Beginner runners typically finish a 10K between 55 and 75 minutes (5:30–7:30 per km). With regular training over 10–16 weeks, many beginners reach the 50–55 minute range.
How do I predict my 10K time from my 5K?
Multiply your 5K time by approximately 2.08–2.12 for a reasonable 10K prediction. For example, a 25-minute 5K suggests a 10K time around 52–53 minutes. Use the RunReps Race Time Predictor for more accurate estimates.