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.
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.