Pace chart · 10K
Every 10K finish time from 30:00 to 1:15:00 in 1-minute steps, with the pace per mile, the pace per kilometer, and the even-pace split at Mile 1 and 5K. Highlighted times open a full page of mile splits and training paces.
Splits assume an even pace from start to finish.
| Finish | Per Mile | Per Km | Mile 1 | 5K |
|---|---|---|---|---|
| 30:00 | 4:50 | 3:00 | 4:50 | 15:00 |
| 31:00 | 4:59 | 3:06 | 4:59 | 15:30 |
| 32:00 | 5:09 | 3:12 | 5:09 | 16:00 |
| 33:00 | 5:19 | 3:18 | 5:19 | 16:30 |
| 34:00 | 5:28 | 3:24 | 5:28 | 17:00 |
| 35:00 | 5:38 | 3:30 | 5:38 | 17:30 |
| 36:00 | 5:48 | 3:36 | 5:48 | 18:00 |
| 37:00 | 5:57 | 3:42 | 5:57 | 18:30 |
| 38:00 | 6:07 | 3:48 | 6:07 | 19:00 |
| 39:00 | 6:17 | 3:54 | 6:17 | 19:30 |
| 40:00 | 6:26 | 4:00 | 6:26 | 20:00 |
| 41:00 | 6:36 | 4:06 | 6:36 | 20:30 |
| 42:00 | 6:46 | 4:12 | 6:46 | 21:00 |
| 43:00 | 6:55 | 4:18 | 6:55 | 21:30 |
| 44:00 | 7:05 | 4:24 | 7:05 | 22:00 |
| 45:00 | 7:15 | 4:30 | 7:15 | 22:30 |
| 46:00 | 7:24 | 4:36 | 7:24 | 23:00 |
| 47:00 | 7:34 | 4:42 | 7:34 | 23:30 |
| 48:00 | 7:43 | 4:48 | 7:43 | 24:00 |
| 49:00 | 7:53 | 4:54 | 7:53 | 24:30 |
| 50:00 | 8:03 | 5:00 | 8:03 | 25:00 |
| 51:00 | 8:12 | 5:06 | 8:12 | 25:30 |
| 52:00 | 8:22 | 5:12 | 8:22 | 26:00 |
| 53:00 | 8:32 | 5:18 | 8:32 | 26:30 |
| 54:00 | 8:41 | 5:24 | 8:41 | 27:00 |
| 55:00 | 8:51 | 5:30 | 8:51 | 27:30 |
| 56:00 | 9:01 | 5:36 | 9:01 | 28:00 |
| 57:00 | 9:10 | 5:42 | 9:10 | 28:30 |
| 58:00 | 9:20 | 5:48 | 9:20 | 29:00 |
| 59:00 | 9:30 | 5:54 | 9:30 | 29:30 |
| 1:00:00 | 9:39 | 6:00 | 9:39 | 30:00 |
| 1:01:00 | 9:49 | 6:06 | 9:49 | 30:30 |
| 1:02:00 | 9:59 | 6:12 | 9:59 | 31:00 |
| 1:03:00 | 10:08 | 6:18 | 10:08 | 31:30 |
| 1:04:00 | 10:18 | 6:24 | 10:18 | 32:00 |
| 1:05:00 | 10:28 | 6:30 | 10:28 | 32:30 |
| 1:06:00 | 10:37 | 6:36 | 10:37 | 33:00 |
| 1:07:00 | 10:47 | 6:42 | 10:47 | 33:30 |
| 1:08:00 | 10:57 | 6:48 | 10:57 | 34:00 |
| 1:09:00 | 11:06 | 6:54 | 11:06 | 34:30 |
| 1:10:00 | 11:16 | 7:00 | 11:16 | 35:00 |
| 1:11:00 | 11:26 | 7:06 | 11:26 | 35:30 |
| 1:12:00 | 11:35 | 7:12 | 11:35 | 36:00 |
| 1:13:00 | 11:45 | 7:18 | 11:45 | 36:30 |
| 1:14:00 | 11:55 | 7:24 | 11:55 | 37:00 |
| 1:15:00 | 12:04 | 7:30 | 12:04 | 37:30 |
Each page has the mile splits for a slightly faster second half, the halfway time, and easy, tempo and interval training paces for that goal.
The 5K mark is the halfway point of a 10K, which makes it your most useful checkpoint. When you reach it, compare the race clock to your elapsed-time target. An early gap in either direction is easier to correct over the remaining distance than one you notice with a mile to go.
Check the course markers, not the watch's laps. If your watch has logged extra distance, its lap alerts arrive before the official markers, so the paces it reports can read faster than what the course itself is measuring.
The RRCA pace chart developed by Amby Burfoot states that a 5K is a better predictor of a 10K than a marathon, because predictions work best when the reference distance is close to the goal distance.
Each 10K goal-time page, such as the 45:00 page, lists the 5K time that lines up with that goal under Daniels and Gilbert's VDOT formulas, so you can compare it with a 5K you have run recently.
Abbiss and Laursen's 2008 review in Sports Medicine found that in events lasting more than two minutes, performance times may be improved if athletes distribute their pace more evenly. By that finding, the opening kilometer of a 10K is best run close to goal pace.
USATF certifies courses along the Shortest Possible Route and builds in a one-part-per-thousand Short Course Prevention Factor. A runner who does not follow that exact line covers more ground, so the watch total and the course distance can differ.
