10K Pace Chart

How to Use This 10K Pace Chart

This table shows:

• Common 10K target finish times
• The required pace per kilometre
• The equivalent pace per mile

To use it:

• Find your goal finish time
• Read across the row
• Use that pace as your guide for race day and training

Popular 10K Time Goals (Quick Guide)

• Sub-40 minutes → 4:00 min/km | 6:26 min/mile
• Sub-45 minutes → 4:30 min/km | 7:14 min/mile
• Sub-50 minutes → 5:00 min/km | 8:03 min/mile
• Sub-60 minutes → 6:00 min/km | 9:39 min/mile

These are common milestones for club races and mass-participation 10Ks.

What’s a Good 10K Pace?

A “good” 10K pace depends on your fitness, experience and consistency in training.

As a general guide:

• Beginners: 6:00–7:00 min/km
• Regular runners: 4:45–5:45 min/km
• Experienced runners: sub-4:15 min/km

The key difference from a 5K is sustainability – the pace should feel controlled, not flat-out, in the early stages.

10K Pacing Strategy

A well-run 10K should feel:

• Comfortably hard early on
• Challenging but controlled in the middle
• Very tough in the final 2–3km

Simple pacing approach:

• KM 1–3: Settle into rhythm, avoid racing others
• KM 4–7: Hold steady and stay relaxed
• KM 8–10: Gradually increase effort if you’re feeling strong

Going out at 5K effort is the most common mistake in a 10K.

Using 10K Pace in Training

Your 10K pace is often used to guide:

• Tempo runs
• Cruise intervals (e.g. 1–2km repeats)
• Threshold-style workouts

It’s a great reference pace for building endurance without excessive fatigue.

Pace per KM vs Pace per Mile

Most UK races are measured in kilometres, but many runners still think in miles. This pace chart includes both so you can:

• Train confidently in either unit
• Follow race signage with ease
• Compare different training plans accurately

Frequently Asked Questions

Should I aim for even splits in a 10K?

Yes. Even pacing or a slight negative split usually leads to the best results.

Is this chart suitable for beginners?

Absolutely. It’s especially useful for first-time 10K runners stepping up from a 5K.

How much slower is 10K pace than 5K pace?

For most runners, 10K pace is around 10–20 seconds per km slower than 5K pace.