Choose a goal finish time and read across for the pace per kilometre and per mile, with splits at 2K, 5K and 8K.
| Finish time | Pace per km | Pace per mile | 2 km | 5 km | 8 km |
|---|---|---|---|---|---|
| 30:00 | 3:00 | 4:50 | 6:00 | 15:00 | 24:00 |
| 32:00 | 3:12 | 5:09 | 6:24 | 16:00 | 25:36 |
| 34:00 | 3:24 | 5:28 | 6:48 | 17:00 | 27:12 |
| 36:00 | 3:36 | 5:48 | 7:12 | 18:00 | 28:48 |
| 38:00 | 3:48 | 6:07 | 7:36 | 19:00 | 30:24 |
| 40:00 | 4:00 | 6:26 | 8:00 | 20:00 | 32:00 |
| 42:00 | 4:12 | 6:46 | 8:24 | 21:00 | 33:36 |
| 44:00 | 4:24 | 7:05 | 8:48 | 22:00 | 35:12 |
| 46:00 | 4:36 | 7:24 | 9:12 | 23:00 | 36:48 |
| 48:00 | 4:48 | 7:43 | 9:36 | 24:00 | 38:24 |
| 50:00 | 5:00 | 8:03 | 10:00 | 25:00 | 40:00 |
| 52:00 | 5:12 | 8:22 | 10:24 | 26:00 | 41:36 |
| 54:00 | 5:24 | 8:41 | 10:48 | 27:00 | 43:12 |
| © the5krunner. Link required. | |||||
| 56:00 | 5:36 | 9:01 | 11:12 | 28:00 | 44:48 |
| 58:00 | 5:48 | 9:20 | 11:36 | 29:00 | 46:24 |
| 1:00:00 | 6:00 | 9:39 | 12:00 | 30:00 | 48:00 |
| 1:02:00 | 6:12 | 9:59 | 12:24 | 31:00 | 49:36 |
| 1:04:00 | 6:24 | 10:18 | 12:48 | 32:00 | 51:12 |
| 1:06:00 | 6:36 | 10:37 | 13:12 | 33:00 | 52:48 |
| 1:08:00 | 6:48 | 10:57 | 13:36 | 34:00 | 54:24 |
| 1:10:00 | 7:00 | 11:16 | 14:00 | 35:00 | 56:00 |
| 1:12:00 | 7:12 | 11:35 | 14:24 | 36:00 | 57:36 |
| 1:14:00 | 7:24 | 11:55 | 14:48 | 37:00 | 59:12 |
| 1:16:00 | 7:36 | 12:14 | 15:12 | 38:00 | 1:00:48 |
| 1:18:00 | 7:48 | 12:33 | 15:36 | 39:00 | 1:02:24 |
| 1:20:00 | 8:00 | 12:52 | 16:00 | 40:00 | 1:04:00 |
© the5krunner. Link required.
What to do with this number
- Predict your 10K from a 5K with the race predictor.
- Get threshold and interval paces from the VDOT calculator.
- See how your time ranks on good 10K time.
- Use the pace calculator for a custom split.
- Racing a 5K as well? See the 5K pace chart.
- Build your base with a 5k training plan.
Quick answers
What pace do I need to run a 50 minute 10K?
A 50:00 10K needs 5:00 per kilometre or 8:03 per mile.
What pace do I need to run a sub 40 minute 10K?
A 39:59 10K needs 4:00 per kilometre or 6:26 per mile.
What is a good 10K pace?
Check your time on the good 10K time page, which grades 10K times by age. The median finisher in RunRepeat’s data runs 6:13 per kilometre.
How should I pace a 10K?
Run the first 2K at goal pace or a few seconds slower, hold goal pace through the middle, and use the last 2K to run the effort you have left. A 10K is mostly aerobic, so even splits are usually fastest.
How do I predict my 10K time?
Enter a recent 5K in the race predictor. A 25:00 5K predicts about 52:00 for 10K with Riegel’s formula, though you need the endurance to match.
Small things I always use
- Garmin 90-degree charging adapter: Charges your Garmin from any USB-C cable. Essential when travelling. I use one.
- Body Glide: The blue anti-chafe stick swimmers and runners carry. I use it.
- Speedo earplugs: Fewer ear infections and no cold-water dizziness. I use them.
- Dryrobe Advance: My winter changing robe for open-water swims. I use one. A cheaper option is the AONYIYI changing robe.
- Maurten: Race fuel that stays easy on the stomach. I use them.
- Beet It Sport nitrate shots: Beetroot shots I take in the days before a race. I use them.
- Garmin charging puck: The quickest way to top up before a session. I use one.
- Injinji: Toe socks that stop rubbing, so you run more. I use them.
- Ultimate toe protectors: Stop black toenails on long runs. They work. I use them.
- Compressport R2 v2 calf sleeves: My calf sleeves of choice. I use them.
- Cellucor C4: My pre-workout before hard sessions.
- TPU tubes: Schwalbe Aerothan, Tubolito and Pirelli SmarTube. Light, tiny spares. I use all three.
- G8 insoles: Adjustable insoles that are good. I use them.
- Cycplus Cube: A 97g electric pump that gets a road tyre rideable in two minutes. I carry one. 5% off with code THE5KRUNNER.
Watches and sensors
- Polar H10: My daily driver for waking HRV.
- Polar Verity Sense: My backup arm-worn HR sensor.
- Nomad bedside charger: Charges my iPhone and Apple Watch overnight. I use it, and many of their bands.
- Train.Red: The best muscle oxygen sensor I’ve used.
- Tymewear: Accurate heart rate and reliable ventilatory zones. I use it to pace endurance rides over an hour.
- Garmin Forerunner 970: A pro-grade triathlon watch. I use this.
- Apple Watch Ultra 4: My daily smartwatch. No phone needed on rides.
- Garmin Fenix 9 Pro: I’ve just bought one.
On the bike
- Continental GP5000 for everyday riding, and Aero 111 on the front for special occasions.
- Helmets: Specialized S-Works Evade 3 for road riding, and Rudy Project Wing for TT-style races. I use both.
- Ravemen FR300: A front light that mounts under your Garmin or Wahoo. I use one.
- Wahoo TRACKR Radar: I use it on one bike and Varia on the other. They perform the same.
- Garmin Varia RTL515: Radar that warns you of cars from behind. I use this model.
- Wahoo ELEMNT Roam 3: The bike computer that’s easy to use. I use mine on most rides.
- Favero Assioma Pro RS2: Accurate power pedals that swap easily between bikes. I use this model.
Home and indoor training
- NPE Runn: Makes my basic treadmill smart, sending more accurate speed and distance to my watch and Zwift. I use it.
- Google Wifi: Keeps Zwift connected in my pain cave. I use it.
- Apple TV 4K: Zwift on the big screen. I use two.
- Google Nest Doorbell (wired, 2nd gen): My video doorbell, running in both Google Home and Apple Home. I use it.
Health, recovery and sleep
- FreeStyle Libre 3 Plus: Shows how my blood sugar responds to diet.
- hDrop: Measures my sweat loss in summer and indoors.
- Fourth Frontier Zone: Checks my heart under load in hard sessions.
- Oura Ring 5: My partner’s recovery tracker of choice.
- Eight Sleep: A cooling mattress cover my partner and I use nightly.
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