10K pace chart: your pace per mile for every goal time, minute by minute
From 30 minutes to 1:20: pace, speed, splits, vVO2max and the 5K time you need, plus your training paces.
By the RunRun team · Updated October 13, 2026
At a glance
Running a 50-minute 10K means holding 8:03 /mi (7.5 mph). For 45 minutes, it's 7:15 /mi; for a 1-hour 10K, 9:39 /mi. Your pace is simply your goal time divided by 6.2 miles.
The 10K is the distance where vVO2max matters most: it's raced at 85 to 92% of vVO2max depending on your level. A 50-minute 10K takes a vVO2max of about 8.6 mph and a 5K of around 23:40.
Pace per mile, speed and splits for every goal time
Even pace from start to finish. Underlined goal times link to the matching training plan.
| Goal | Pace | Speed | 1 mi split | 2 mi split | 3 mi split | 4 mi split | 5 mi split | 5K needed | vVO2max |
|---|---|---|---|---|---|---|---|---|---|
| 30 min | 4:50 /mi · 3:00 /km | 12.4 mph | 4:50 | 9:39 | 14:29 | 19:19 | 24:08 | 14:10 | 13.9 mph |
| 31 min | 4:59 /mi · 3:06 /km | 12.0 mph | 4:59 | 9:59 | 14:58 | 19:57 | 24:57 | 14:40 | 13.5 mph |
| 32 min | 5:09 /mi · 3:12 /km | 11.7 mph | 5:09 | 10:18 | 15:27 | 20:36 | 25:45 | 15:10 | 13.1 mph |
| 33 min | 5:19 /mi · 3:18 /km | 11.3 mph | 5:19 | 10:37 | 15:56 | 21:15 | 26:33 | 15:40 | 12.7 mph |
| 34 min | 5:28 /mi · 3:24 /km | 11.0 mph | 5:28 | 10:57 | 16:25 | 21:53 | 27:22 | 16:00 | 12.3 mph |
| 35 min | 5:38 /mi · 3:30 /km | 10.7 mph | 5:38 | 11:16 | 16:54 | 22:32 | 28:10 | 16:30 | 12.0 mph |
| 36 min | 5:48 /mi · 3:36 /km | 10.4 mph | 5:48 | 11:35 | 17:23 | 23:10 | 28:58 | 17:00 | 11.7 mph |
| 37 min | 5:57 /mi · 3:42 /km | 10.1 mph | 5:57 | 11:55 | 17:52 | 23:49 | 29:46 | 17:30 | 11.4 mph |
| 38 min | 6:07 /mi · 3:48 /km | 9.8 mph | 6:07 | 12:14 | 18:21 | 24:28 | 30:35 | 18:00 | 11.1 mph |
| 39 min | 6:17 /mi · 3:54 /km | 9.6 mph | 6:17 | 12:33 | 18:50 | 25:06 | 31:23 | 18:30 | 10.8 mph |
| 40 min | 6:26 /mi · 4:00 /km | 9.3 mph | 6:26 | 12:52 | 19:19 | 25:45 | 32:11 | 19:00 | 10.6 mph |
| 41 min | 6:36 /mi · 4:06 /km | 9.1 mph | 6:36 | 13:12 | 19:48 | 26:24 | 32:59 | 19:20 | 10.3 mph |
| 42 min | 6:46 /mi · 4:12 /km | 8.9 mph | 6:46 | 13:31 | 20:17 | 27:02 | 33:48 | 19:50 | 10.1 mph |
| 43 min | 6:55 /mi · 4:18 /km | 8.7 mph | 6:55 | 13:50 | 20:46 | 27:41 | 34:36 | 20:20 | 9.9 mph |
| 44 min | 7:05 /mi · 4:24 /km | 8.5 mph | 7:05 | 14:10 | 21:15 | 28:19 | 35:24 | 20:50 | 9.7 mph |
| 45 min | 7:15 /mi · 4:30 /km | 8.3 mph | 7:15 | 14:29 | 21:44 | 28:58 | 36:13 | 21:20 | 9.5 mph |
| 46 min | 7:24 /mi · 4:36 /km | 8.1 mph | 7:24 | 14:48 | 22:13 | 29:37 | 37:01 | 21:50 | 9.3 mph |
| 47 min | 7:34 /mi · 4:42 /km | 7.9 mph | 7:34 | 15:08 | 22:42 | 30:15 | 37:49 | 22:10 | 9.1 mph |
| 48 min | 7:43 /mi · 4:48 /km | 7.8 mph | 7:43 | 15:27 | 23:10 | 30:54 | 38:37 | 22:40 | 8.9 mph |
| 49 min | 7:53 /mi · 4:54 /km | 7.6 mph | 7:53 | 15:46 | 23:39 | 31:33 | 39:26 | 23:10 | 8.7 mph |
| 50 min | 8:03 /mi · 5:00 /km | 7.5 mph | 8:03 | 16:06 | 24:08 | 32:11 | 40:14 | 23:40 | 8.6 mph |
| 51 min | 8:12 /mi · 5:06 /km | 7.3 mph | 8:12 | 16:25 | 24:37 | 32:50 | 41:02 | 24:10 | 8.4 mph |
| 52 min | 8:22 /mi · 5:12 /km | 7.2 mph | 8:22 | 16:44 | 25:06 | 33:28 | 41:51 | 24:40 | 8.3 mph |
| 53 min | 8:32 /mi · 5:18 /km | 7.0 mph | 8:32 | 17:04 | 25:35 | 34:07 | 42:39 | 25:00 | 8.1 mph |
| 54 min | 8:41 /mi · 5:24 /km | 6.9 mph | 8:41 | 17:23 | 26:04 | 34:46 | 43:27 | 25:30 | 8.0 mph |
| 55 min | 8:51 /mi · 5:30 /km | 6.8 mph | 8:51 | 17:42 | 26:33 | 35:24 | 44:15 | 26:00 | 7.8 mph |
| 56 min | 9:01 /mi · 5:36 /km | 6.7 mph | 9:01 | 18:01 | 27:02 | 36:03 | 45:04 | 26:30 | 7.7 mph |
| 57 min | 9:10 /mi · 5:42 /km | 6.5 mph | 9:10 | 18:21 | 27:31 | 36:42 | 45:52 | 27:00 | 7.6 mph |
| 58 min | 9:20 /mi · 5:48 /km | 6.4 mph | 9:20 | 18:40 | 28:00 | 37:20 | 46:40 | 27:30 | 7.4 mph |
| 59 min | 9:30 /mi · 5:54 /km | 6.3 mph | 9:30 | 18:59 | 28:29 | 37:59 | 47:29 | 27:50 | 7.3 mph |
| 1:00 | 9:39 /mi · 6:00 /km | 6.2 mph | 9:39 | 19:19 | 28:58 | 38:37 | 48:17 | 28:20 | 7.2 mph |
| 1:05 | 10:28 /mi · 6:30 /km | 5.7 mph | 10:28 | 20:55 | 31:23 | 41:51 | 52:18 | 30:40 | 6.7 mph |
| 1:10 | 11:16 /mi · 7:00 /km | 5.3 mph | 11:16 | 22:32 | 33:48 | 45:04 | 56:20 | 33:10 | 6.2 mph |
| 1:15 | 12:04 /mi · 7:30 /km | 5.0 mph | 12:04 | 24:08 | 36:13 | 48:17 | 1:00:21 | 35:30 | 5.8 mph |
| 1:20 | 12:52 /mi · 8:00 /km | 4.7 mph | 12:52 | 25:45 | 38:37 | 51:30 | 1:04:22 | 37:50 | 5.5 mph |
5K needed: the 5K time you should be capable of for the goal to be realistic (Riegel formula with the 1.08 exponent seen in recreational runners).vVO2max: the speed you can hold all-out for about 6 minutes (6-minute run test, what French coaches call VMA), derived from Jack Daniels' VDOT model, which accounts for how long the effort lasts.
Your pace for any goal time
Enter your goal time (for example 45:00) to get your pace per mile, speed, the vVO2max it takes, and a split at every mile marker.
To go after 45 min, you should be capable of about 21:20 for the 5K.The "watch" pace makes up for the roughly 1% of extra distance GPS adds on a typical road course.
Mile-by-mile splits
Your training paces for every goal time
Based on Jack Daniels' VDOT model, the same engine behind RunRun training plans. Paces in min/mi.
| Goal | Goal pace | Easy pace | Threshold (tempo) | Interval pace |
|---|---|---|---|---|
| 30 min | 4:50 | 5:49 – 6:42 | 5:03 | 4:39 |
| 31 min | 4:59 | 6:00 – 6:55 | 5:13 | 4:48 |
| 32 min | 5:09 | 6:11 – 7:08 | 5:22 | 4:56 |
| 33 min | 5:19 | 6:22 – 7:21 | 5:32 | 5:05 |
| 34 min | 5:28 | 6:33 – 7:33 | 5:41 | 5:14 |
| 35 min | 5:38 | 6:44 – 7:46 | 5:51 | 5:23 |
| 36 min | 5:48 | 6:55 – 7:58 | 6:00 | 5:32 |
| 37 min | 5:57 | 7:06 – 8:11 | 6:10 | 5:40 |
| 38 min | 6:07 | 7:16 – 8:23 | 6:19 | 5:49 |
| 39 min | 6:17 | 7:27 – 8:36 | 6:29 | 5:58 |
| 40 min | 6:26 | 7:38 – 8:48 | 6:38 | 6:06 |
| 41 min | 6:36 | 7:49 – 9:00 | 6:48 | 6:15 |
| 42 min | 6:46 | 8:00 – 9:13 | 6:57 | 6:24 |
| 43 min | 6:55 | 8:10 – 9:25 | 7:06 | 6:32 |
| 44 min | 7:05 | 8:21 – 9:37 | 7:16 | 6:41 |
| 45 min | 7:15 | 8:32 – 9:49 | 7:25 | 6:50 |
| 46 min | 7:24 | 8:42 – 10:01 | 7:34 | 6:58 |
| 47 min | 7:34 | 8:53 – 10:13 | 7:44 | 7:07 |
| 48 min | 7:43 | 9:04 – 10:25 | 7:53 | 7:16 |
| 49 min | 7:53 | 9:14 – 10:37 | 8:02 | 7:24 |
| 50 min | 8:03 | 9:25 – 10:49 | 8:12 | 7:33 |
| 51 min | 8:12 | 9:35 – 11:01 | 8:21 | 7:41 |
| 52 min | 8:22 | 9:46 – 11:13 | 8:30 | 7:50 |
| 53 min | 8:32 | 9:56 – 11:25 | 8:39 | 7:58 |
| 54 min | 8:41 | 10:07 – 11:37 | 8:49 | 8:07 |
| 55 min | 8:51 | 10:17 – 11:48 | 8:58 | 8:15 |
| 56 min | 9:01 | 10:27 – 12:00 | 9:07 | 8:24 |
| 57 min | 9:10 | 10:38 – 12:12 | 9:16 | 8:32 |
| 58 min | 9:20 | 10:48 – 12:23 | 9:25 | 8:41 |
| 59 min | 9:30 | 10:58 – 12:35 | 9:34 | 8:49 |
| 1:00 | 9:39 | 11:09 – 12:46 | 9:44 | 8:58 |
| 1:05 | 10:28 | 12:00 – 13:44 | 10:29 | 9:40 |
| 1:10 | 11:16 | 12:51 – 14:40 | 11:14 | 10:22 |
| 1:15 | 12:04 | 13:41 – 15:36 | 12:00 | 11:05 |
| 1:20 | 12:52 | 14:31 – 16:31 | 12:45 | 11:47 |
A 10K training plan built around your goal time
Use our free tools to optimize your training and reach your goals.
Build my free planHow to calculate your 10K pace
Pace per mile = goal time ÷ 6.21 miles. For 47 minutes: 47 ÷ 6.21 = 7.57 min, or 7:34 /mi. Speed in mph = 372.8 ÷ time in minutes: 372.8 ÷ 47 = 7.9 mph.
The chart goes minute by minute from 30 minutes to 1 hour, where most goals are set, with your split at 5K: that halfway split is what tells you, mid-race, whether the goal is still on.
Is your goal realistic?
Two benchmarks: vVO2max and the 5K. If your measured vVO2max (6-minute run test, or half-Cooper) is at least the one in the chart, the goal is within reach. The "5K needed" column is the VDOT equivalent of your goal: a recent all-out 5K is the best predictor of your 10K.
10K race strategy
In a 10K, going out too fast catches up with you by mile 4, and there isn't enough distance left to recover.
- First mile: right at goal pace, no faster, even if the start feels slow.
- Miles 2 to 4: steady and even. This is the part that makes your time.
- The last 2 miles: pick it up in steps; the final mile can be 15 to 20 seconds faster than goal pace.
- A 15-minute warm-up with a few strides makes that first mile much easier.
Training paces to get faster at 10K
vVO2max intervals (30/30s, 400s, 1,000s or mile repeats) play a bigger role in 10K training than in marathon training: they raise your ceiling. Threshold (tempo) runs teach you to hold a hard pace for a long time. The second chart gives these paces for every goal time.
Frequently asked questions
What pace is a 50 minute 10K?
8:03 /mi (7.5 mph), coming through 5K in 25:00. You'll need a vVO2max of about 8.6 mph.
What pace do I need for a sub-45 10K?
7:15 /mi (8.3 mph), with a 5K split of 22:30. vVO2max needed: about 9.5 mph; 5K equivalent: 21:20.
What pace do I need for a sub-40 10K?
6:26 /mi (9.3 mph). You'll need a vVO2max of about 10.6 mph and a 5K of around 19:00.
What pace is a 1 hour 10K?
9:39 /mi (6.2 mph), with a 5K split of 30:00. vVO2max needed: about 7.2 mph.
What half marathon time can I run with a 50 minute 10K?
Between 1:50:20 and 1:52:00 with specific half marathon training. The race time predictor gives the breakdown for any time.
What is a good 10K time?
For a beginner, finishing between 1:00 and 1:10 is a great first goal. Breaking 50 minutes takes a few months of consistent training; sub-40 is the level of a seasoned club runner.
How many miles is a 10K?
6.2 miles (6.21 to be exact), so halfway comes at 3.1 miles, just past the mile 3 marker. Most US 10Ks mark every mile; use the 5K mat as your halfway check.