10K pace chart: split times for every goal
Pick your goal time: you get the pace per kilometer, the speed and your split at 5 km. Full chart from 35 to 70 minutes.
Formulas
pace (s/km) = time (s) ÷ distance (km)
speed (km/h) = 3600 ÷ pace (s/km)
split time = pace × distance covered Split times assume an even pace from start to finish. On a real course, hills, wind and fatigue shift the splits.
Your split times
| Distance | Split time |
|---|---|
| 1 km | 5:00 |
| 2 km | 10:00 |
| 3 km | 15:00 |
| 4 km | 20:00 |
| 5 km | 25:00 |
| 6 km | 30:00 |
| 7 km | 35:00 |
| 8 km | 40:00 |
| 9 km | 45:00 |
| 10 km · finish | 50:00 |
| At the same pace | Time |
|---|---|
| 5 km | 25:00 |
| 10 km | 50:00 |
| Half marathon | 1:45:29 |
| Marathon | 3:30:59 |
10K pace chart by goal time
Pace and split times for each goal time, assuming an even pace over 10 km.
| Goal | Pace | Speed | 5 km |
|---|---|---|---|
| 35:00 | 3:30 /km | 17.1 km/h | 17:30 |
| 40:00 | 4:00 /km | 15.0 km/h | 20:00 |
| 45:00 | 4:30 /km | 13.3 km/h | 22:30 |
| 50:00 | 5:00 /km | 12.0 km/h | 25:00 |
| 55:00 | 5:30 /km | 10.9 km/h | 27:30 |
| 1:00:00 | 6:00 /km | 10.0 km/h | 30:00 |
| 1:05:00 | 6:30 /km | 9.2 km/h | 32:30 |
| 1:10:00 | 7:00 /km | 8.6 km/h | 35:00 |
How to hold your pace over 10K
The 10K is run at roughly 88–92% of your vVO2max, in the upper threshold zone. You need to train your goal pace in specific sessions: blocks of 1 to 3 km at 10K pace with short recoveries. The Runalis 10K plan alternates vVO2max intervals and race-pace blocks over 8 weeks.
A cautious start, a strong finish
The first 2 kilometers always feel easy: hold back and stay within a few seconds of your target pace. The chart above gives the split at 5 km, your halfway checkpoint.
What if the course is hilly?
The split times in the chart assume a constant pace on flat ground. On hills, aim for a constant effort rather than a constant pace: you will lose a few seconds on the climbs and make them up on the descents.
In the app
Your goal, tracked in the app
Runalis projects your times over 10K, half marathon and marathon from your current level, and adjusts the paces of every session. Goal 55:00 or any other: the plan follows.
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