If you’re training for a 10K, pacing is everything. Whether you want to predict your finish time based on your training pace, or work out the average pace you’ll need to hit your goal, this chart has you covered.
Each row shows the average pace per mile and per kilometre that you need to run to achieve a specific finish time in a 10K race. For example, if you’re aiming for sub-60, you’ll need to run just under 9:40 per mile or 6 minutes per kilometre.
This 10K pace chart is handy whether you’re running your first race or chasing a PB. Screenshot it, save it, or bookmark the page so it’s always there when you need it.
What is pace?
Pace is how long it takes you to run a mile or a kilometre. So if your pace is 9:01 per mile, that means each mile takes you 9 minutes and 1 second. Keep that up for the full 10K and you’ll finish in 56 minutes.
10K PACE CHART
| Time | Pace per mile | Pace per km |
|---|---|---|
| 30:00 | 4:50 | 3:00 |
| 31:00 | 4:59 | 3:06 |
| 32:00 | 5:09 | 3:12 |
| 33:00 | 5:19 | 3:18 |
| 34:00 | 5:28 | 3:24 |
| 35:00 | 5:38 | 3:30 |
| 36:00 | 5:48 | 3:36 |
| 37:00 | 5:57 | 3:42 |
| 38:00 | 6:06 | 3:48 |
| 39:00 | 6:16 | 3:54 |
| 40:00 | 6:26 | 4:00 |
| 41:00 | 6:35 | 4:06 |
| 42:00 | 6:45 | 4:12 |
| 43:00 | 6:55 | 4:18 |
| 44:00 | 7:04 | 4:24 |
| 45:00 | 7:14 | 4:30 |
| 46:00 | 7:24 | 4:36 |
| 47:00 | 7:34 | 4:42 |
| 48:00 | 7:43 | 4:48 |
| 49:00 | 7:53 | 4:54 |
| 50:00 | 8:02 | 5:00 |
| 51:00 | 8:12 | 5:06 |
| 52:00 | 8:22 | 5:12 |
| 53:00 | 8:32 | 5:18 |
| 54:00 | 8:41 | 5:24 |
| 55:00 | 8:51 | 5:30 |
| 56:00 | 9:01 | 5:36 |
| 57:00 | 9:10 | 5:42 |
| 58:00 | 9:20 | 5:48 |
| 59:00 | 9:29 | 5:54 |
| 60:00 | 9:39 | 6:00 |
| 61:00 | 9:49 | 6:06 |
| 62:00 | 9:59 | 6:12 |
| 63:00 | 10:08 | 6:18 |
| 64:00 | 10:18 | 6:24 |
| 65:00 | 10:27 | 6:30 |
| 66:00 | 10:37 | 6:36 |
| 67:00 | 10:47 | 6:42 |
| 68:00 | 10:57 | 6:48 |
| 69:00 | 11:06 | 6:54 |
| 70:00 | 11:15 | 7:00 |
| 71:00 | 11:26 | 7:06 |
| 72:00 | 11:35 | 7:12 |
| 73:00 | 11:44 | 7:18 |
| 74:00 | 11:55 | 7:24 |
| 75:00 | 12:04 | 7:30 |
| 76:00 | 12:14 | 7:36 |
| 77:00 | 12:23 | 7:42 |
| 78:00 | 12:33 | 7:48 |
| 79:00 | 12:42 | 7:54 |
| 80:00 | 12:52 | 8:00 |
| 85:00 | 13:41 | 8:30 |
| 90:00 | 14:29 | 9:00 |
Need a training plan to match your pace goals?
If you’re not already using Runna, I can’t recommend it enough. Whether you’re going for your first 10K or chasing a PB, it gives you a personalised training plan that adapts to you. I’ve used it for all sorts of goals and races, and it’s honestly been a game changer.
Use my code RWR2 to get 2 weeks free at Runna and take the guesswork out of your training.
Ready to smash that 10K? You’ve got this.
