10K Pace Chart: Finish Times 0:30 to 1:30
Find your 10k finish time in the left column and read the pace per mile and per kilometer you need to hold. Times with a link open a page with mile and km splits for three pacing strategies and a plan built for that goal. Every row is computed from the race distance (10 km = 6.214 mi).
| Finish | Pace / mi | Pace / km | 5K |
|---|---|---|---|
| 0:30 | 4:50 | 3:00 | 15:00 |
| 0:32 | 5:09 | 3:12 | 16:00 |
| 0:34 | 5:28 | 3:24 | 17:00 |
| 0:36 | 5:48 | 3:36 | 18:00 |
| 0:38 | 6:07 | 3:48 | 19:00 |
| 0:40 | 6:26 | 4:00 | 20:00 |
| 0:42 | 6:46 | 4:12 | 21:00 |
| 0:44 | 7:05 | 4:24 | 22:00 |
| 0:46 | 7:24 | 4:36 | 23:00 |
| 0:48 | 7:43 | 4:48 | 24:00 |
| 0:50 | 8:03 | 5:00 | 25:00 |
| 0:52 | 8:22 | 5:12 | 26:00 |
| 0:54 | 8:41 | 5:24 | 27:00 |
| 0:56 | 9:01 | 5:36 | 28:00 |
| 0:58 | 9:20 | 5:48 | 29:00 |
| 1:00 | 9:39 | 6:00 | 30:00 |
| 1:02 | 9:59 | 6:12 | 31:00 |
| 1:04 | 10:18 | 6:24 | 32:00 |
| 1:06 | 10:37 | 6:36 | 33:00 |
| 1:08 | 10:57 | 6:48 | 34:00 |
| 1:10 | 11:16 | 7:00 | 35:00 |
| 1:12 | 11:35 | 7:12 | 36:00 |
| 1:14 | 11:55 | 7:24 | 37:00 |
| 1:16 | 12:14 | 7:36 | 38:00 |
| 1:18 | 12:33 | 7:48 | 39:00 |
| 1:20 | 12:52 | 8:00 | 40:00 |
| 1:22 | 13:12 | 8:12 | 41:00 |
| 1:24 | 13:31 | 8:24 | 42:00 |
| 1:26 | 13:50 | 8:36 | 43:00 |
| 1:28 | 14:10 | 8:48 | 44:00 |
| 1:30 | 14:29 | 9:00 | 45:00 |
How to use this chart
Pace is finish time divided by distance: a 0:30 10k is 4:50 per mile. The split columns assume even pacing; for negative and positive split tables open a finish time from the list above or use the pace calculator for any time not in the chart.
If you have a goal time but no plan yet, the 10k training plans use the same numbers: enter the goal and the generator sets easy, long and tempo paces from it.
Build your free 10k plan
Same engine as every plan on this site, but with your race date, your run days and your longest recent run. Prints to PDF, exports to your calendar. No signup.
What the 10K pace chart is for
The 10K sits between the sprint of a 5K and the endurance of a half, and the chart shows what that middle ground costs per mile. Find your target finish, read the pace, and use it two ways: as the pace for the race-pace miles in training, and as the number you check against at the first mile marker. Each row is time divided by distance, in both miles and kilometers, so the chart works whether your watch is set to one or the other.
How to pace a 10K race from your 5K time
Enter the 5K in the pace calculator; the Riegel predictor returns a 10K time, and that row in the chart is the pace to hold. It is a little slower per mile than the 5K pace, which is the margin that lets you run the second half as strongly as the first. Even splits are the default because the 10K punishes a fast start more than the 5K does: the extra distance gives a bad first mile time to compound. Take the goal into the 10K plans and the schedule sets easy, long and interval paces from it.
Frequently asked questions
How do I read a 10k pace chart?
Find the finish time you want, then read the pace per mile or per kilometer in the same row. Hold that pace from the start and you cross halfway at half the goal time.
What pace do I need for a 1:00 10k?
9:39 per mile or 6:00 per kilometer.
Does the chart account for hills or weather?
No. It is pure arithmetic: time divided by distance. On a hilly course or in heat, plan a slightly slower goal or a positive split and compare with the even-split column.
How much slower is 10K pace than 5K pace?
A little slower per mile, not a lot. The pace calculator shows the exact gap for your own times using the Riegel formula; the chart then gives the per-mile and per-km figures for the 10K result.
Can I use the 10K pace chart for a 10 mile race?
Not directly, since the rows are computed for the 10K distance. Enter ten miles as a custom distance in the pace calculator to get the pace for any goal time at that length.