10K Pace Chart
The 10K rewards both speed and endurance. It is long enough that pacing matters and short enough that you can race hard from start to finish.
A 10K is 6.2 miles (10 kilometers). Find your goal finish time below to see the pace per mile and per kilometer you need to hold, plus the 400 m lap time for track workouts.
For example, to run a 10K in 50:00, you need to average 8:03 per mile (5:00 per kilometer). Need a time that is not listed? Use the pace calculator.
10K finish times and paces
| Finish time | Pace (min/mile) | Pace (min/km) | 400 m lap |
|---|---|---|---|
| 30:00 | 4:50 | 3:00 | 1:12 |
| 32:00 | 5:09 | 3:12 | 1:17 |
| 34:00 | 5:28 | 3:24 | 1:22 |
| 36:00 | 5:48 | 3:36 | 1:26 |
| 38:00 | 6:07 | 3:48 | 1:31 |
| 40:00 | 6:26 | 4:00 | 1:36 |
| 42:00 | 6:46 | 4:12 | 1:41 |
| 44:00 | 7:05 | 4:24 | 1:46 |
| 46:00 | 7:24 | 4:36 | 1:50 |
| 48:00 | 7:43 | 4:48 | 1:55 |
| 50:00 | 8:03 | 5:00 | 2:00 |
| 52:00 | 8:22 | 5:12 | 2:05 |
| 54:00 | 8:41 | 5:24 | 2:10 |
| 56:00 | 9:01 | 5:36 | 2:14 |
| 58:00 | 9:20 | 5:48 | 2:19 |
| 1:00:00 | 9:39 | 6:00 | 2:24 |
| 1:02:00 | 9:59 | 6:12 | 2:29 |
| 1:04:00 | 10:18 | 6:24 | 2:34 |
| 1:06:00 | 10:37 | 6:36 | 2:38 |
| 1:08:00 | 10:57 | 6:48 | 2:43 |
| 1:10:00 | 11:16 | 7:00 | 2:48 |
| 1:12:00 | 11:35 | 7:12 | 2:53 |
| 1:14:00 | 11:55 | 7:24 | 2:58 |
| 1:16:00 | 12:14 | 7:36 | 3:02 |
| 1:18:00 | 12:33 | 7:48 | 3:07 |
| 1:20:00 | 12:52 | 8:00 | 3:12 |
| 1:22:00 | 13:12 | 8:12 | 3:17 |
| 1:24:00 | 13:31 | 8:24 | 3:22 |
| 1:26:00 | 13:50 | 8:36 | 3:26 |
| 1:28:00 | 14:10 | 8:48 | 3:31 |
| 1:30:00 | 14:29 | 9:00 | 3:36 |
Tips for pacing your 10K
- Run even splits. Hold the same pace each mile. Every second you bank early usually costs more later in the race.
- Stay focused in the middle. Miles 3 to 5 are where concentration drifts and pace quietly slips. Check your splits and stay on target.
- Train at goal pace. Tempo runs and repeats of 1 km or 1 mile at goal pace teach your body exactly what race pace feels like.
- Finish strong. With a mile to go, start to press. A strong last mile can be worth 15–30 seconds.
More pace charts
Take your pace with you
Simple Pace for iPhone gives you pace, workout splits, and race splits in seconds, even offline.
