10 kilometres pace calculator
Pace, speed and splits for the 10 kilometres. Enter a target time to see what pace it requires, or a pace to see the finish time it produces.
Enter a finish time
Result
These are estimates from population-level equations, not a measurement of you and not medical advice. Individual results vary widely. Talk to a doctor or a registered dietitian before making significant changes to how you eat or train.
The 10 kilometres
The 10k is the standard road racing distance above the 5k, and a common benchmark for general endurance fitness.
Almost entirely aerobic, run just below lactate threshold for most runners. Fuelling is not usually a factor at this duration.
Even pacing. A useful rule of thumb is that 10k pace sits roughly 15 to 20 seconds per kilometre slower than 5k pace for most runners.
Distance: 10 km (10,000 m).
10 kilometres pace chart
Finish time, pace per mile and speed for each pace per kilometre. Everything is computed in metres and seconds and converted once, so no rounding accumulates down the table.
| Pace / km | Finish time | Pace / mile | Speed |
|---|---|---|---|
| 3:30 | 35:00 | 5:38 | 17.1 km/h |
| 4:00 | 40:00 | 6:26 | 15 km/h |
| 4:30 | 45:00 | 7:15 | 13.3 km/h |
| 5:00 | 50:00 | 8:03 | 12 km/h |
| 5:30 | 55:00 | 8:51 | 10.9 km/h |
| 6:00 | 1:00:00 | 9:39 | 10 km/h |
| 6:30 | 1:05:00 | 10:28 | 9.2 km/h |
| 7:00 | 1:10:00 | 11:16 | 8.6 km/h |
| 7:30 | 1:15:00 | 12:04 | 8 km/h |
Split times
5:30 / km · 55:00
| Distance | Elapsed |
|---|---|
| 1 km | 5:30 |
| 2 km | 11:00 |
| 3 km | 16:30 |
| 4 km | 22:00 |
| 5 km | 27:30 |
| 6 km | 33:00 |
| 7 km | 38:30 |
| 8 km | 44:00 |
| 9 km | 49:30 |
| 10 km | 55:00 |
Questions
- What pace do I need for a given 10 km time?
- Divide the target time by the distance in kilometres. For the 10 kilometres, 5:30 per kilometre gives 55:00. The chart below covers the range most runners race in.
- How should I pace a 10 km?
- Even pacing. A useful rule of thumb is that 10k pace sits roughly 15 to 20 seconds per kilometre slower than 5k pace for most runners.
- What limits performance over the 10 km?
- Almost entirely aerobic, run just below lactate threshold for most runners. Fuelling is not usually a factor at this duration.
- Are the projections to other distances reliable?
- No, and the page says so. They assume the same pace holds over a different distance, which it does not — pace falls as distance rises. Riegel's formula applies a fatigue exponent and is the right tool for actual prediction.
- Why does the split table have a partial final segment?
- Because 10 kilometres is 10 km, which is not a whole number of split intervals. The final partial segment is shown rather than dropped, since a table that ends before the finish line is wrong exactly where it matters.