10K pace chart

The 10K (10 kilometers / 6.21 miles) is twice the 5K but much more than twice the test. Pace control becomes critical, and the second half is where time trials are won or lost. Use this chart to plan splits, set goals, or just see what is possible at a given pace.

Training and racing 10K

10K training combines threshold work (long intervals at half-marathon to 10K pace) with aerobic volume. Classic sessions: 4x2km at goal pace, 6 to 8 mile tempo runs, plus weekly long runs of 10 to 13 miles. Strength in the final 2K usually separates a good 10K from a great one. That's where fatigued-state intervals (after a long run, or in the back half of a workout) pay off.

10K finishing times by pace

Pace (min/km) Pace (min/mi) 10K time
8:00 12:52 1:20:00
7:45 12:28 1:17:30
7:30 12:04 1:15:00
7:15 11:40 1:12:30
7:00 11:16 1:10:00
6:45 10:52 1:07:30
6:30 10:28 1:05:00
6:15 10:04 1:02:30
6:00 9:39 1:00:00
5:45 9:15 57:30
5:30 8:51 55:00
5:15 8:27 52:30
5:00 8:03 50:00
4:45 7:39 47:30
4:30 7:15 45:00
4:15 6:50 42:30
4:00 6:26 40:00
3:45 6:02 37:30
3:30 5:38 35:00
3:15 5:14 32:30
3:00 4:50 30:00

What is a good 10K time?

Runner Time What it means
Beginner 1:10:00 First-time 10K finisher, mixed running and walking.
Recreational 55:00 Steady-paced casual runner.
Competitive amateur 40:00 Sub-40, a common amateur target.
Elite men 26:11 World record (Joshua Cheptegei, 2020).

Frequently asked questions

What pace do I need to run a sub-50 10K?

Sub-50 10K is 5:00/km or 8:03/mile. Plan to go out at 4:55 to 5:00/km and avoid the rookie mistake of opening at 4:45 then fading badly.

What pace do I need to run a sub-40 10K?

4:00/km exactly (6:26/mile), which is also a 20:00 5K run twice. Most runners at this level put 75 to 80% of training effort into threshold work and aerobic base.

How much faster than marathon pace is 10K pace?

Typically 60 to 90 seconds per mile faster, or 35 to 55 seconds per kilometer. So a 3:30 marathoner (roughly 5:00/km) usually races a 10K around 4:10/km.

Should I race a 10K or a 5K first?

Either works. 5K races are more common and easier to find. The 10K is more rewarding for runners who have been training a while and want a clearer test of endurance.

Other pace charts

Want to take the next step in your training?