10K Pace Chart

How to Use This 10K Pace Chart

This 10K pace chart shows the exact pace needed for various finish times over 10 kilometers. Find your target finish time, then use the corresponding pace to plan your training and race execution.

Common 10K Goal Times

Sub 40-minute 10K (39:59): An excellent performance for competitive runners, requiring 4:00/km (6:26/mi) pace.

Sub 45-minute 10K (44:59): A solid goal for experienced runners at 4:30/km (7:15/mi).

Sub 50-minute 10K (49:59): A popular milestone requiring 5:00/km (8:03/mi) pace.

60-minute 10K (1:00:00): A realistic first 10K goal, maintaining 6:00/km (9:39/mi).

10K Pacing Strategy

The 10K is a challenging distance that requires aggressive pacing:

• Quick start: Run the first kilometer slightly faster than goal pace to get into position
• Settle in: Find your rhythm between 2-7 km at consistent goal pace
• Push through: The 7-9 km mark is often the toughest—focus on maintaining pace
• Sprint finish: Give everything you have in the final kilometer

Training for Your 10K Goal

Key workouts to achieve your target pace:

• Interval training: 6-8 x 1 km repeats at goal 10K pace or faster
• Tempo runs: 4-6 km at goal 10K pace with short recovery
• Race simulation: 8 km time trial at goal pace 7-10 days before race
• Speed work: 400-800m repeats faster than race pace to build top-end speed

Get Kilometer-by-Kilometer Splits

For detailed splits showing your pace at each kilometer, use our 10K Pace Calculator. Get customized split tables and race strategy for your specific goal time.