10,000 m · 6.214 mi
10K Pace Chart
Every 10K goal time from 25:00 to 90:00 with the pace each one requires: 50:00 takes 8:03 per mile (5:00/km), 45:00 takes 7:15/mi, 60:00 takes 9:39/mi. Every row shows the halfway (5K) split, and the popular 40:00–60:00 band steps in 30 seconds. Pick a row for per-mile and per-km splits, even- or negative-split pacing and a printable wrist pace band — or download the whole chart as a PDF. Free, no email.
- Distance
- 6.214 mi / 10 km
- Pace for 50:00
- 8:03 /mi · 5:00 /km
- Pace for 45:00
- 7:15 /mi · 4:30 /km
- Pace for 60:00
- 9:39 /mi · 6:00 /km
| Goal time | Pace /mi | Pace /km | Halfway (5K) |
|---|---|---|---|
| 25:00 | 4:01 | 2:30 | 12:30 |
| 26:00 | 4:11 | 2:36 | 13:00 |
| 27:00 | 4:21 | 2:42 | 13:30 |
| 28:00 | 4:30 | 2:48 | 14:00 |
| 29:00 | 4:40 | 2:54 | 14:30 |
| 30:00 | 4:50 | 3:00 | 15:00 |
| 31:00 | 4:59 | 3:06 | 15:30 |
| 32:00 | 5:09 | 3:12 | 16:00 |
| 33:00 | 5:19 | 3:18 | 16:30 |
| 34:00 | 5:28 | 3:24 | 17:00 |
| 35:00 | 5:38 | 3:30 | 17:30 |
| 36:00 | 5:48 | 3:36 | 18:00 |
| 37:00 | 5:57 | 3:42 | 18:30 |
| 38:00 | 6:07 | 3:48 | 19:00 |
| 39:00 | 6:17 | 3:54 | 19:30 |
| 40:00 | 6:26 | 4:00 | 20:00 |
| 40:30 | 6:31 | 4:03 | 20:15 |
| 41:00 | 6:36 | 4:06 | 20:30 |
| 41:30 | 6:41 | 4:09 | 20:45 |
| 42:00 | 6:46 | 4:12 | 21:00 |
| 42:30 | 6:50 | 4:15 | 21:15 |
| 43:00 | 6:55 | 4:18 | 21:30 |
| 43:30 | 7:00 | 4:21 | 21:45 |
| 44:00 | 7:05 | 4:24 | 22:00 |
| 44:30 | 7:10 | 4:27 | 22:15 |
| 45:00 | 7:15 | 4:30 | 22:30 |
| 45:30 | 7:19 | 4:33 | 22:45 |
| 46:00 | 7:24 | 4:36 | 23:00 |
| 46:30 | 7:29 | 4:39 | 23:15 |
| 47:00 | 7:34 | 4:42 | 23:30 |
| 47:30 | 7:39 | 4:45 | 23:45 |
| 48:00 | 7:43 | 4:48 | 24:00 |
| 48:30 | 7:48 | 4:51 | 24:15 |
| 49:00 | 7:53 | 4:54 | 24:30 |
| 49:30 | 7:58 | 4:57 | 24:45 |
| 50:00 | 8:03 | 5:00 | 25:00 |
| 50:30 | 8:08 | 5:03 | 25:15 |
| 51:00 | 8:12 | 5:06 | 25:30 |
| 51:30 | 8:17 | 5:09 | 25:45 |
| 52:00 | 8:22 | 5:12 | 26:00 |
| 52:30 | 8:27 | 5:15 | 26:15 |
| 53:00 | 8:32 | 5:18 | 26:30 |
| 53:30 | 8:37 | 5:21 | 26:45 |
| 54:00 | 8:41 | 5:24 | 27:00 |
| 54:30 | 8:46 | 5:27 | 27:15 |
| 55:00 | 8:51 | 5:30 | 27:30 |
| 55:30 | 8:56 | 5:33 | 27:45 |
| 56:00 | 9:01 | 5:36 | 28:00 |
| 56:30 | 9:06 | 5:39 | 28:15 |
| 57:00 | 9:10 | 5:42 | 28:30 |
| 57:30 | 9:15 | 5:45 | 28:45 |
| 58:00 | 9:20 | 5:48 | 29:00 |
| 58:30 | 9:25 | 5:51 | 29:15 |
| 59:00 | 9:30 | 5:54 | 29:30 |
| 59:30 | 9:35 | 5:57 | 29:45 |
| 1:00:00 | 9:39 | 6:00 | 30:00 |
| 1:01:00 | 9:49 | 6:06 | 30:30 |
| 1:02:00 | 9:59 | 6:12 | 31:00 |
| 1:03:00 | 10:08 | 6:18 | 31:30 |
| 1:04:00 | 10:18 | 6:24 | 32:00 |
| 1:05:00 | 10:28 | 6:30 | 32:30 |
| 1:06:00 | 10:37 | 6:36 | 33:00 |
| 1:07:00 | 10:47 | 6:42 | 33:30 |
| 1:08:00 | 10:57 | 6:48 | 34:00 |
| 1:09:00 | 11:06 | 6:54 | 34:30 |
| 1:10:00 | 11:16 | 7:00 | 35:00 |
| 1:11:00 | 11:26 | 7:06 | 35:30 |
| 1:12:00 | 11:35 | 7:12 | 36:00 |
| 1:13:00 | 11:45 | 7:18 | 36:30 |
| 1:14:00 | 11:55 | 7:24 | 37:00 |
| 1:15:00 | 12:04 | 7:30 | 37:30 |
| 1:16:00 | 12:14 | 7:36 | 38:00 |
| 1:17:00 | 12:24 | 7:42 | 38:30 |
| 1:18:00 | 12:33 | 7:48 | 39:00 |
| 1:19:00 | 12:43 | 7:54 | 39:30 |
| 1:20:00 | 12:52 | 8:00 | 40:00 |
| 1:21:00 | 13:02 | 8:06 | 40:30 |
| 1:22:00 | 13:12 | 8:12 | 41:00 |
| 1:23:00 | 13:21 | 8:18 | 41:30 |
| 1:24:00 | 13:31 | 8:24 | 42:00 |
| 1:25:00 | 13:41 | 8:30 | 42:30 |
| 1:26:00 | 13:50 | 8:36 | 43:00 |
| 1:27:00 | 14:00 | 8:42 | 43:30 |
| 1:28:00 | 14:10 | 8:48 | 44:00 |
| 1:29:00 | 14:19 | 8:54 | 44:30 |
| 1:30:00 | 14:29 | 9:00 | 45:00 |
Tap a goal time for splits, checkpoints and a printable pace band
10K · even splits
50:00
8:03 /mi
5:00 /km
Mi 1
8:03
8:03
Mi 2
8:03
16:06
Mi 3
8:03
24:09
Mi 4
8:03
32:12
Mi 5
8:03
40:15
Mi 6
8:02
48:17
Mi 6.2 *
1:43
50:00
Free PDF · no email, no signup
How do you work out 10K pace?
Divide the goal by 6.214 miles or 10 kilometres. A 45-minute 10K:
45 min ÷ 6.214 mi = 7.242 min per mile
0.242 min × 60 = 14.5 s → 7:15 per mile
45 min ÷ 10 km = 4.5 min per km → 4:30 per km
45:00 10K = 7:15/mi = 4:30/km for every one of the 10 km
Because the 10K is short enough to race hard but long enough to blow up, the arithmetic is the easy part — executing it is the race. The split view under each goal gives you the cumulative time to hit at every kilometre and mile, so you can catch a fast start at 2 km instead of paying for it at 8.
How should a 10K be paced?
The fastest 10Ks are run close to even with a slight negative bend: settle into race pace over the first kilometre rather than sprinting it, hold through the middle 6 km, and empty whatever is left over the final 2 km. The −1% setting above produces exactly that shape — first half a touch conservative, second half a touch faster, total unchanged.
If your target is a round barrier like 50:00 or 45:00, the band matters most at the 5K mark: hitting halfway 10–15 seconds under goal pace with the race still in you is the signature of a well-judged 10K.
Print your 10K pace band
The band prints at wrist width with cut lines and cumulative times at every split — a glance at 6 km tells you whether the goal is alive. It is free with no email gate, in miles or kilometres, and a strip of packing tape over the top makes it sweat-proof and rain-proof.
Popular 10K goal times
Each goal page gives the exact pace, the full split band, implied training paces and the 5K time that suggests the goal is within reach.
Frequently asked questions
What pace do I need for a 50 minute 10K?
8:03 per mile or exactly 5:00 per kilometre. A 50-minute 10K is a solid club-level standard — it typically sits alongside a 24:00–24:30 5K and implies comfortable tempo running around 7:45–7:55/mi in training.
What pace is a 45 minute 10K?
7:15 per mile or 4:30 per kilometre. Inside the top 15–20% of finishers at most big 10Ks, and roughly equivalent to a 21:45 5K or a 1:39 half marathon.
How long is a 10K in miles?
6.214 miles — 10,000 metres exactly, the longest event run on the track at the Olympics (25 laps). Road 10Ks use the same distance, which is 6 full mile splits plus a final 0.214-mile (344 m) split in this chart.
Why does the 10K hurt more than the 5K?
It is run at roughly 95–98% of the pace you could hold for 5K, but for twice as long — you sit just under redline the whole way. Pacing matters more than in the 5K: going out 5 seconds per km too fast costs far more than 5 seconds per km over the back half.
Should I negative split a 10K?
Slightly, yes — most 10K personal bests are run with the second half a few seconds faster than the first. The −1% option above models exactly that: a controlled first 5K, then a progressive second half rather than a hang-on.