RunPackPace chart
10K pace chart and calculator
Your 10K goal time, the pace per kilometre and per mile it needs, and checkpoint times at 1 mile, 5 km and 8 km.
Predicted race times
From this run, using Riegel’s formula. A guide, not a promise: it assumes you’ve trained for the longer distance.
| Race | Time | Pace /km | Pace /mile |
|---|---|---|---|
| 1 mile | 7:56 | 4:56 | 7:56 |
| 5K | 26:23 | 5:17 | 8:29 |
| 10K | 55:00 | 5:30 | 8:51 |
| Half marathon | 2:01:21 | 5:45 | 9:15 |
| Marathon | 4:13:01 | 6:00 | 9:39 |
Even splits
Where you need to be at each kilometre to finish on time.
| Km | Time |
|---|---|
| 1 | 5:30 |
| 2 | 11:00 |
| 3 | 16:30 |
| 4 | 22:00 |
| 5 | 27:30 |
| 6 | 33:00 |
| 7 | 38:30 |
| 8 | 44:00 |
| 9 | 49:30 |
| 10 | 55:00 |
10K pace chart
Every goal time from 35:00 to 1:30:00. For other distances, use the running pace calculator.
| Goal time | Pace /km | Pace /mile | At 1 mile | At 5 km | At 8 km |
|---|---|---|---|---|---|
| 35:00 | 3:30 | 5:38 | 5:38 | 17:30 | 28:00 |
| 36:00 | 3:36 | 5:48 | 5:48 | 18:00 | 28:48 |
| 37:00 | 3:42 | 5:57 | 5:57 | 18:30 | 29:36 |
| 38:00 | 3:48 | 6:07 | 6:07 | 19:00 | 30:24 |
| 39:00 | 3:54 | 6:17 | 6:17 | 19:30 | 31:12 |
| 40:00 | 4:00 | 6:26 | 6:26 | 20:00 | 32:00 |
| 41:00 | 4:06 | 6:36 | 6:36 | 20:30 | 32:48 |
| 42:00 | 4:12 | 6:46 | 6:46 | 21:00 | 33:36 |
| 43:00 | 4:18 | 6:55 | 6:55 | 21:30 | 34:24 |
| 44:00 | 4:24 | 7:05 | 7:05 | 22:00 | 35:12 |
| 45:00 | 4:30 | 7:15 | 7:15 | 22:30 | 36:00 |
| 46:00 | 4:36 | 7:24 | 7:24 | 23:00 | 36:48 |
| 47:00 | 4:42 | 7:34 | 7:34 | 23:30 | 37:36 |
| 48:00 | 4:48 | 7:43 | 7:43 | 24:00 | 38:24 |
| 49:00 | 4:54 | 7:53 | 7:53 | 24:30 | 39:12 |
| 50:00 | 5:00 | 8:03 | 8:03 | 25:00 | 40:00 |
| 51:00 | 5:06 | 8:12 | 8:12 | 25:30 | 40:48 |
| 52:00 | 5:12 | 8:22 | 8:22 | 26:00 | 41:36 |
| 53:00 | 5:18 | 8:32 | 8:32 | 26:30 | 42:24 |
| 54:00 | 5:24 | 8:41 | 8:41 | 27:00 | 43:12 |
| 55:00 | 5:30 | 8:51 | 8:51 | 27:30 | 44:00 |
| 56:00 | 5:36 | 9:01 | 9:01 | 28:00 | 44:48 |
| 57:00 | 5:42 | 9:10 | 9:10 | 28:30 | 45:36 |
| 58:00 | 5:48 | 9:20 | 9:20 | 29:00 | 46:24 |
| 59:00 | 5:54 | 9:30 | 9:30 | 29:30 | 47:12 |
| 1:00:00 | 6:00 | 9:39 | 9:39 | 30:00 | 48:00 |
| 1:01:00 | 6:06 | 9:49 | 9:49 | 30:30 | 48:48 |
| 1:02:00 | 6:12 | 9:59 | 9:59 | 31:00 | 49:36 |
| 1:03:00 | 6:18 | 10:08 | 10:08 | 31:30 | 50:24 |
| 1:04:00 | 6:24 | 10:18 | 10:18 | 32:00 | 51:12 |
| 1:05:00 | 6:30 | 10:28 | 10:28 | 32:30 | 52:00 |
| 1:06:00 | 6:36 | 10:37 | 10:37 | 33:00 | 52:48 |
| 1:07:00 | 6:42 | 10:47 | 10:47 | 33:30 | 53:36 |
| 1:08:00 | 6:48 | 10:57 | 10:57 | 34:00 | 54:24 |
| 1:09:00 | 6:54 | 11:06 | 11:06 | 34:30 | 55:12 |
| 1:10:00 | 7:00 | 11:16 | 11:16 | 35:00 | 56:00 |
| 1:11:00 | 7:06 | 11:26 | 11:26 | 35:30 | 56:48 |
| 1:12:00 | 7:12 | 11:35 | 11:35 | 36:00 | 57:36 |
| 1:13:00 | 7:18 | 11:45 | 11:45 | 36:30 | 58:24 |
| 1:14:00 | 7:24 | 11:55 | 11:55 | 37:00 | 59:12 |
| 1:15:00 | 7:30 | 12:04 | 12:04 | 37:30 | 1:00:00 |
| 1:16:00 | 7:36 | 12:14 | 12:14 | 38:00 | 1:00:48 |
| 1:17:00 | 7:42 | 12:24 | 12:24 | 38:30 | 1:01:36 |
| 1:18:00 | 7:48 | 12:33 | 12:33 | 39:00 | 1:02:24 |
| 1:19:00 | 7:54 | 12:43 | 12:43 | 39:30 | 1:03:12 |
| 1:20:00 | 8:00 | 12:52 | 12:52 | 40:00 | 1:04:00 |
| 1:21:00 | 8:06 | 13:02 | 13:02 | 40:30 | 1:04:48 |
| 1:22:00 | 8:12 | 13:12 | 13:12 | 41:00 | 1:05:36 |
| 1:23:00 | 8:18 | 13:21 | 13:21 | 41:30 | 1:06:24 |
| 1:24:00 | 8:24 | 13:31 | 13:31 | 42:00 | 1:07:12 |
| 1:25:00 | 8:30 | 13:41 | 13:41 | 42:30 | 1:08:00 |
| 1:26:00 | 8:36 | 13:50 | 13:50 | 43:00 | 1:08:48 |
| 1:27:00 | 8:42 | 14:00 | 14:00 | 43:30 | 1:09:36 |
| 1:28:00 | 8:48 | 14:10 | 14:10 | 44:00 | 1:10:24 |
| 1:29:00 | 8:54 | 14:19 | 14:19 | 44:30 | 1:11:12 |
| 1:30:00 | 9:00 | 14:29 | 14:29 | 45:00 | 1:12:00 |
Times assume an even pace. Courses with hills, turns or crowds usually run a little slower than the watch says.
Pacing your 10k
- Aim to pass 5 km a few seconds slower than half your goal, then run the second half slightly faster.
- A 10K is mostly aerobic: most of your training can be easy, conversational running, plus one quicker session a week.
- Your 10K pace is usually 10 to 20 seconds per kilometre slower than your 5K pace.
Questions
What is a good 10K time?
Many newer runners finish in 60 to 75 minutes; regular club runners often run 40 to 55. Beating your own last time is the best measure.
What pace is a 1 hour 10K?
6:00 per kilometre, or about 9:39 per mile.
What pace is a 50 minute 10K?
5:00 per kilometre, or about 8:03 per mile.
Other pace charts: 5K · Half marathon · Marathon
Training with friends?
RunPack is a free GPS run tracker for iPhone with a private feed for your running crew, and a weekly challenge that fits every pace.
Download on theApp Store