Run Pace 10K Pace by Goal Time
Round numbers make 10K pacing simple: a 50-minute 10K is exactly 5:00 per kilometre, a 40-minute 10K is 4:00. The table below lists the most popular targets with the pace per kilometre and per mile next to each.
Open a goal to see your 5K halfway time, the split at every marker and what that 10K suggests for a 5K, half marathon or marathon.
| Goal | Finish time | Pace (min/km) | Pace (min/mile) |
|---|---|---|---|
| 40:00 10K pace | 40:00 | 4:00 | 6:26 |
| 45:00 10K pace | 45:00 | 4:30 | 7:15 |
| 50:00 10K pace | 50:00 | 5:00 | 8:03 |
| Sub-60 10K pace | 1:00:00 | 6:00 | 9:39 |
Frequently asked questions
What is a good 10K time?
Under an hour is the first milestone most runners chase. Sub-50 marks a strong recreational runner, and sub-40 puts you near the front of most local races.
Is a 10K easier to pace than a 5K?
It is more forgiving of a slightly fast first kilometre, but the effort sits close to your threshold for much longer. Treat the first 5K as controlled and race the second half.