How To Find Your 10K Pace

What's a good 10K pace for you? The answer depends on your current fitness. A recent 5K time can predict your 10K potential with excellent accuracy—and our calculators make it easy.

The 10K (10 kilometers / 6.2 miles) is the perfect distance for testing your aerobic fitness while still requiring significant speed. Finding the right pace balances these demands for your best performance.

Step 1: Find Your 10K Pace From a Recent 5K

The fastest way to determine your 10K pace is using a recent 5K time. Enter it into our Running Interval Pace Calculator to get your predicted 10K pace along with all training paces.

10K Pace Predictions From 5K

5K Time	Predicted 10K Pace	Predicted 10K Time
17:00	3:32 min/km	35:20
18:00	3:44 min/km	37:23
19:00	3:57 min/km	39:30
20:00	4:09 min/km	41:32
21:00	4:22 min/km	43:35
22:00	4:34 min/km	45:42
23:00	4:47 min/km	47:49
24:00	4:59 min/km	49:54
25:00	5:12 min/km	51:59
27:00	5:37 min/km	56:13
30:00	6:15 min/km	1:02:29

The typical 5K to 10K conversion adds about 10-12 seconds per kilometer to your 5K pace.

Step 2: Use the 10K Pace Calculator

Verify your pace and finish time with our 10K Pace Calculator. This tool converts between:

• Goal time → Required pace
• Current pace → Predicted finish
• Speed (km/h) → Pace (min/km)

You can also use the Pace to 10K Time Calculator to see exactly what your pace produces.

Understanding 10K Effort Level

The 10K sits at a unique physiological point:

Factor	10K Characteristics
Duration	30-70 minutes for most runners
Energy System	~90% aerobic, ~10% anaerobic
Lactate	At or just below threshold
Effort	Hard but sustainable

This means 10K pace feels like you're working hard but could theoretically maintain it for longer—maybe 50-60 minutes for well-trained runners.

10K Pace vs Other Training Paces

Pace Type	Relative to 10K Pace
Easy Pace	60-90 sec/km slower
Marathon Pace	25-40 sec/km slower
Half Marathon Pace	10-20 sec/km slower
10K Pace	Goal race pace
5K Pace	10-12 sec/km faster
Threshold Pace	Similar or slightly faster

10K Pace Workouts

Classic 10K Workout: 5 × 2000m

• Workout: 5 × 2000m at 10K pace with 90-second recovery
• Purpose: Develop ability to hold 10K pace while accumulating fatigue
• When: Every 7-10 days during specific preparation

Tempo at 10K Pace

• Workout: 6-8km continuous at 10K pace
• Purpose: Build mental and physical confidence at race pace
• When: Weekly during competition phase

10K Pace Progression

• Workout: 10km total, progressing from easy to 10K pace in final 4-5km
• Purpose: Practice finishing strong, running fast when tired
• When: Every 2 weeks

Mixed Interval Session

• Workout: 1km, 2km, 2km, 2km, 1km at 10K pace, 2-minute recoveries
• Purpose: Break up the distance while accumulating quality volume
• When: During build phase

Race Day Pacing Strategy

The 10K is short enough that even pacing works well, but most runners still benefit from a conservative start.

Recommended 10K Pacing

Segment	Strategy
0-1km	3-5 sec/km slower than goal
1-3km	Settle into goal pace
3-7km	Maintain goal pace
7-9km	Hold on or slight increase
9-10km	Empty the tank

Pacing Example for 45:00 Goal (4:30/km)

Kilometer	Target Split	Cumulative
1	4:33	4:33
2	4:30	9:03
3	4:30	13:33
4	4:30	18:03
5	4:30	22:33
6	4:30	27:03
7	4:30	31:33
8	4:28	36:01
9	4:28	40:29
10	4:28	44:57

Adjusting for Conditions

Your 10K pace varies with conditions:

Temperature Impact

Temperature	Adjustment
5-15°C (41-59°F)	Optimal conditions
16-20°C (61-68°F)	Add 2-5 sec/km
21-25°C (70-77°F)	Add 5-10 sec/km
26°C+ (79°F+)	Add 10-20+ sec/km

Course Factors

Factor	Adjustment
Flat, fast course	Use predicted pace
Rolling terrain	Add 3-8 sec/km
Hilly course	Add 10-15+ sec/km
Trail/soft surface	Add 15-30+ sec/km

Training Plan for 10K

An effective 10K training block is typically 8-12 weeks:

Weeks 1-3: Base Phase

• Build mileage to target level
• Easy running with strides
• One long run (12-16km at easy pace)

Weeks 4-6: Development Phase

• Introduce 10K-specific workouts
• Tempo runs at 10K to half marathon pace
• Continue building long run (16-18km)

Weeks 7-10: Competition Phase

• Peak 10K pace work
• Practice race conditions
• May include tune-up races

Weeks 11-12: Taper

• Reduce volume 30-50%
• Maintain quality
• Stay fresh for race day

Example Week During Competition Phase

Day	Workout
Monday	Rest
Tuesday	5 × 1000m at 10K pace (2min rest)
Wednesday	7km easy
Thursday	6km tempo at 10K-HM pace
Friday	Rest or 4km easy
Saturday	14km long run
Sunday	5km recovery

Common 10K Pacing Mistakes

Going Out Too Fast

The first kilometer always feels easy due to adrenaline and fresh legs. Going out 10-15 seconds too fast per kilometer can ruin your race.

Ignoring the Wind

Headwinds slow you down more than tailwinds speed you up. If it's windy, adjust expectations or find shelter behind other runners.

Racing Every Workout

10K pace workouts should be challenging but controlled. Save the all-out efforts for race day.

Neglecting Easy Days

80% of your running should be at easy pace. This builds the aerobic base that supports 10K speed.

10K Time Standards

How does your predicted 10K compare?

Level	Men	Women
World Class	<27:00	<30:00
Elite Club	30:00-33:00	34:00-38:00
Competitive	35:00-40:00	40:00-45:00
Recreational	45:00-55:00	50:00-60:00
Beginner	55:00+	60:00+

These are general guidelines—every runner is at a different point in their journey.

Calculate Your 10K Potential Now

Here's the step-by-step process:

1. Find Your Predicted 10K Pace: Enter a recent 5K at Running Interval Pace Calculator

2. Confirm Your Target Time: Use 10K Pace Calculator

3. Get Your Split Times: Check Pace to 10K Time Calculator

4. Plan Training Paces: The interval calculator gives you all paces for workouts

Your 10K pace is achievable with consistent training and smart pacing. Start with realistic goals based on your current fitness, and watch your times improve.

For more on pacing concepts, see our guide: Running Pace Explained - From Easy Runs To Race Pace.

Visit our Running Calculators hub for all our free running tools.