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10K Pace Chart

A 10k pace chart shows the average pace per kilometre and per mile for every finish time over 10 km. This one covers 35:00 to 1:20:00.

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10K finish times with pace per kilometre and per mile
Finish timePace / kmPace / mile
35:003:305:38
36:003:365:48
37:003:425:57
38:003:486:07
39:003:546:17
40:004:006:26
41:004:066:36
42:004:126:46
43:004:186:55
44:004:247:05
45:004:307:15
46:004:367:24
47:004:427:34
48:004:487:43
49:004:547:53
50:005:008:03
51:005:068:12
52:005:128:22
53:005:188:32
54:005:248:41
55:005:308:51
56:005:369:01
57:005:429:10
58:005:489:20
59:005:549:30
1:00:006:009:39
1:01:006:069:49
1:02:006:129:59
1:03:006:1810:08
1:04:006:2410:18
1:05:006:3010:28
1:06:006:3610:37
1:07:006:4210:47
1:08:006:4810:57
1:09:006:5411:06
1:10:007:0011:16
1:11:007:0611:26
1:12:007:1211:35
1:13:007:1811:45
1:14:007:2411:55
1:15:007:3012:04
1:16:007:3612:14
1:17:007:4212:24
1:18:007:4812:33
1:19:007:5412:43
1:20:008:0012:52

Need a time that isn't listed? Use the pace calculator. Ready to train for it? Read the 10k training plan guide.

10K pacing: common questions

What pace is a 40:00 10k?

A 40:00 10k is 4:00 per kilometre, or 6:26 per mile, held for 10 km.

What pace is a 50:00 10k?

A 50:00 10k is 5:00 per kilometre, or 8:03 per mile, held for 10 km.

What pace is a 1:00:00 10k?

A 1:00:00 10k is 6:00 per kilometre, or 9:39 per mile, held for 10 km.

How do I use a 10k pace chart?

Find your goal finish time in the left column and read across for the average pace you need per kilometre and per mile. Train at that pace in specific sessions — not on every run.

How to run your goal time

A chart tells you the pace. Rutz builds the weeks that get you fit enough to hold it — and rewrites them when life gets in the way.

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