10K pace calculator

Enter your 10K target time to see the pace you need, and what it suggests for other distances.

Your details

Distance in
10K time
Your age (optional, for age grade)
Sex
Another recent race, distance (optional)
Its time (optional)

10K pace for 1:00:00

9:39

minutes per mile

  • Per kilometre6:00
  • Speed6.2 mph (10.0 km/h)
  • Even splits25% in 15:00, 50% in 30:00, 75% in 45:00
  • Same fitness over other races1 mile 8:39; 5K 28:47; half marathon 2:12:23; marathon 4:36:01
  • Training paces per mile (VDOT 32.3)easy 11:09 to 13:16; tempo 9:44 to 10:11; intervals 8:47 to 9:09
  • Age gradeadd your age and sex to see it

The other times use Riegel's formula, which assumes you have trained for the longer distance. Most people run the marathon a little slower than predicted.

The working

An hour for 10K

60 minutes ÷ 10 km is 6:00 per kilometre, which is 9:39 per mile and 6.2 mph. Riegel's formula says the same effort is worth 28:47 for 5K and about 2:12:23 for a half marathon.

Race plan

Splitting a 10K

SectionAim
0 to 3 kma touch slower than target, settle in
3 to 7 kmon target, relaxed shoulders
7 to 9 kmhold the pace as it gets hard
Last kmwhatever is left

Training

Getting ready for 10K

Most plans build to a long run of 8 to 12 km and one quicker session a week, over 8 to 10 weeks. If 5K feels comfortable, 10K is a natural next step.

Read with care

What this cannot tell you

  • HeatHot days can add several minutes; adjust your goal.
  • Your historyA first 10K is usually slower than the prediction.
  • HealthChest pain or dizziness: stop and get help.

Questions

Common questions

What is a good 10K time for a beginner?

Between 60 and 75 minutes is a very common first 10K.

What pace is a 50 minute 10K?

5:00 per kilometre, or 8:03 per mile.

How long should I train for a 10K?

About 8 to 10 weeks if you can already run 5K.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.

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