10K Pace Chart: Every Finish Time With Per-Mile & Per-Km Splits

This 10K pace chart shows the pace per mile, pace per kilometer, halfway split, and key mile and kilometer splits for every 10K finish time from 26:00 to 1:30:00. Find your target time in the first column to see exactly how fast you need to run each segment.

10K Pace Chart: Every Finish Time

Finish Time	Pace / mile	Pace / km	Halfway	Mile 1	Mile 3	5 mile	1 km	5 km	8 km
26:00	4:11	2:36	13:00	4:11	12:33	20:55	2:36	13:00	20:48
27:00	4:21	2:42	13:30	4:21	13:02	21:44	2:42	13:30	21:36
28:00	4:30	2:48	14:00	4:30	13:31	22:32	2:48	14:00	22:24
29:00	4:40	2:54	14:30	4:40	14:00	23:20	2:54	14:30	23:12
30:00	4:50	3:00	15:00	4:50	14:29	24:08	3:00	15:00	24:00
31:00	4:59	3:06	15:30	4:59	14:58	24:57	3:06	15:30	24:48
32:00	5:09	3:12	16:00	5:09	15:27	25:45	3:12	16:00	25:36
33:00	5:19	3:18	16:30	5:19	15:56	26:33	3:18	16:30	26:24
34:00	5:28	3:24	17:00	5:28	16:25	27:22	3:24	17:00	27:12
35:00	5:38	3:30	17:30	5:38	16:54	28:10	3:30	17:30	28:00
36:00	5:48	3:36	18:00	5:48	17:23	28:58	3:36	18:00	28:48
37:00	5:57	3:42	18:30	5:57	17:52	29:46	3:42	18:30	29:36
38:00	6:07	3:48	19:00	6:07	18:21	30:35	3:48	19:00	30:24
39:00	6:17	3:54	19:30	6:17	18:50	31:23	3:54	19:30	31:12
40:00	6:26	4:00	20:00	6:26	19:19	32:11	4:00	20:00	32:00
41:00	6:36	4:06	20:30	6:36	19:48	32:59	4:06	20:30	32:48
42:00	6:46	4:12	21:00	6:46	20:17	33:48	4:12	21:00	33:36
43:00	6:55	4:18	21:30	6:55	20:46	34:36	4:18	21:30	34:24
44:00	7:05	4:24	22:00	7:05	21:15	35:24	4:24	22:00	35:12
45:00	7:15	4:30	22:30	7:15	21:44	36:13	4:30	22:30	36:00
46:00	7:24	4:36	23:00	7:24	22:13	37:01	4:36	23:00	36:48
47:00	7:34	4:42	23:30	7:34	22:42	37:49	4:42	23:30	37:36
48:00	7:43	4:48	24:00	7:43	23:10	38:37	4:48	24:00	38:24
49:00	7:53	4:54	24:30	7:53	23:39	39:26	4:54	24:30	39:12
50:00	8:03	5:00	25:00	8:03	24:08	40:14	5:00	25:00	40:00
51:00	8:12	5:06	25:30	8:12	24:37	41:02	5:06	25:30	40:48
52:00	8:22	5:12	26:00	8:22	25:06	41:51	5:12	26:00	41:36
53:00	8:32	5:18	26:30	8:32	25:35	42:39	5:18	26:30	42:24
54:00	8:41	5:24	27:00	8:41	26:04	43:27	5:24	27:00	43:12
55:00	8:51	5:30	27:30	8:51	26:33	44:15	5:30	27:30	44:00
56:00	9:01	5:36	28:00	9:01	27:02	45:04	5:36	28:00	44:48
57:00	9:10	5:42	28:30	9:10	27:31	45:52	5:42	28:30	45:36
58:00	9:20	5:48	29:00	9:20	28:00	46:40	5:48	29:00	46:24
59:00	9:30	5:54	29:30	9:30	28:29	47:29	5:54	29:30	47:12
1:00:00	9:39	6:00	30:00	9:39	28:58	48:17	6:00	30:00	48:00
1:01:00	9:49	6:06	30:30	9:49	29:27	49:05	6:06	30:30	48:48
1:02:00	9:59	6:12	31:00	9:59	29:56	49:53	6:12	31:00	49:36
1:03:00	10:08	6:18	31:30	10:08	30:25	50:42	6:18	31:30	50:24
1:04:00	10:18	6:24	32:00	10:18	30:54	51:30	6:24	32:00	51:12
1:05:00	10:28	6:30	32:30	10:28	31:23	52:18	6:30	32:30	52:00
1:06:00	10:37	6:36	33:00	10:37	31:52	53:07	6:36	33:00	52:48
1:07:00	10:47	6:42	33:30	10:47	32:21	53:55	6:42	33:30	53:36
1:08:00	10:57	6:48	34:00	10:57	32:50	54:43	6:48	34:00	54:24
1:09:00	11:06	6:54	34:30	11:06	33:19	55:31	6:54	34:30	55:12
1:10:00	11:16	7:00	35:00	11:16	33:48	56:20	7:00	35:00	56:00
1:11:00	11:26	7:06	35:30	11:26	34:17	57:08	7:06	35:30	56:48
1:12:00	11:35	7:12	36:00	11:35	34:46	57:56	7:12	36:00	57:36
1:13:00	11:45	7:18	36:30	11:45	35:15	58:44	7:18	36:30	58:24
1:14:00	11:55	7:24	37:00	11:55	35:44	59:33	7:24	37:00	59:12
1:15:00	12:04	7:30	37:30	12:04	36:13	1:00:21	7:30	37:30	1:00:00
1:16:00	12:14	7:36	38:00	12:14	36:42	1:01:09	7:36	38:00	1:00:48
1:17:00	12:24	7:42	38:30	12:24	37:11	1:01:58	7:42	38:30	1:01:36
1:18:00	12:33	7:48	39:00	12:33	37:40	1:02:46	7:48	39:00	1:02:24
1:19:00	12:43	7:54	39:30	12:43	38:08	1:03:34	7:54	39:30	1:03:12
1:20:00	12:52	8:00	40:00	12:52	38:37	1:04:22	8:00	40:00	1:04:00
1:21:00	13:02	8:06	40:30	13:02	39:06	1:05:11	8:06	40:30	1:04:48
1:22:00	13:12	8:12	41:00	13:12	39:35	1:05:59	8:12	41:00	1:05:36
1:23:00	13:21	8:18	41:30	13:21	40:04	1:06:47	8:18	41:30	1:06:24
1:24:00	13:31	8:24	42:00	13:31	40:33	1:07:36	8:24	42:00	1:07:12
1:25:00	13:41	8:30	42:30	13:41	41:02	1:08:24	8:30	42:30	1:08:00
1:26:00	13:50	8:36	43:00	13:50	41:31	1:09:12	8:36	43:00	1:08:48
1:27:00	14:00	8:42	43:30	14:00	42:00	1:10:00	8:42	43:30	1:09:36
1:28:00	14:10	8:48	44:00	14:10	42:29	1:10:49	8:48	44:00	1:10:24
1:29:00	14:19	8:54	44:30	14:19	42:58	1:11:37	8:54	44:30	1:11:12
1:30:00	14:29	9:00	45:00	14:29	43:27	1:12:25	9:00	45:00	1:12:00

10K Pace Calculator

Prefer to enter a goal time and get your pace instantly? Use the calculator below — it updates as you type.

10K Pace Calculator

Enter your target finish time and we’ll calculate your required pace and splits.

Finish Time

h m s

Pace per mile—

Pace per km—

Halfway split—

Speed—

How to Use This 10K Pace Chart

What Is a Good 10K Time?

A sub-50:00 10K is a common recreational-runner goal (8:03/mile). Sub-45:00 (7:15/mile) is considered a solid intermediate mark, sub-40:00 (6:26/mile) is competitive, and sub-35:00 (5:38/mile) is elite. World records sit at 26:11 (men) and 29:14 (women).

10K Pacing Strategy

The best pacing strategy for most runners is even or slightly negative splits — running the second half of the race at the same pace or very slightly faster than the first half. Positive splits (slowing down) cost more time than the energy they save.

Adjust your target pace for conditions: add 5–10 seconds per mile for every 10°F above 60°F (5°C above 15°C), and add 5–15 seconds per mile on hilly courses vs a flat reference. Use our running pace calculator to stress-test alternative targets.

10K Pace Chart FAQs

What pace is a 50 minute 10K?

A 50:00 10K is 8:03 per mile or 5:00 per kilometer. Holding exactly 5:00/km gets you across the line in 50:00 flat. Most runners training for this target do tempo runs at 8:15–8:25/mile and intervals at 7:40–7:50/mile.

What is a good 10K time?

Typical recreational targets: 55:00–65:00 for female beginners, 50:00–58:00 for male beginners. Intermediate: 45:00 (women) and 40:00 (men). Competitive: 38:00 (women) and 33:00 (men). Elite: sub-31 (women) and sub-27 (men).

How do I negative split a 10K?

Run the first 5K about 20–40 seconds slower than goal pace, then push the second 5K 20–40 seconds faster. For a 45:00 goal (4:30/km), run the first 5K in 22:40 (4:32/km) and the second in 22:20 (4:28/km). This protects against early overexertion when adrenaline is high.

What is the halfway split for a 10K?

Exactly 5K. For a target 10K time, the 5K split should be almost exactly half — a 48:00 10K means passing 5K in 24:00. Slightly faster (23:50) is a positive split strategy; slightly slower (24:10) is a negative split.

How does a 10K time predict marathon time?

A common estimate is multiplying 10K time by 4.66 for a marathon target (this is the Riegel formula). A 45:00 10K suggests a 3:29:30 marathon. Accuracy varies with training volume — high-mileage runners tend to beat the prediction, low-mileage runners often miss it.

Browse Pace Charts By Distance

Training for a different race distance? Jump to the pace chart you need — or see our full running pace chart hub covering every distance from 1 mile to 100 miles: