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You have decided to run a 10K? Do you want to run a personal best or is this your first 10K?

A 10K pace chart can help you with that.

In this article, you can download a 10K pace chart for free and determine split times for each mile or each kilometer of the 10K, in order to run your goal time.

10K pace chart free download

What is a 10K pace chart?

10K pace chart is a tool that calculates your split times and the target finish time for the 10K based on your running pace. 10K pace chart displays 1-mile split times and 1-kilometer split times.

How to use the 10K pace chart?

It is very simple to use the 10K pace chart. You just need to know at what pace you can run or what your target finish time is at 10K.

If you know the pace with which you intend to run the 10K, find it in the first column. Follow the row that tells you your split times per mile, or per kilometer. In the last column, you can see the time at which you will finish 10K.

If you know your target finish time for the 10K, find it in the last column. Follow the row that tells you your split times per mile, or per kilometer. In the first column, you can see the pace at which you need to run to finish 10K at the target time.

10K pace chart [min/mi]

If you prefer to use kilometers [min/km], click here.

Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
5:0012,00:05:000:10:000:15:000:20:000:25:000:30:000:31:05
5:0511,80:05:050:10:100:15:150:20:200:25:250:30:300:31:36
5:1011,60:05:100:10:200:15:300:20:400:25:500:31:000:32:07
5:1511,40:05:150:10:300:15:450:21:000:26:150:31:300:32:38
5:2011,30:05:200:10:400:16:000:21:200:26:400:32:000:33:09
5:2511,10:05:250:10:500:16:150:21:400:27:050:32:300:33:40
5:3010,90:05:300:11:000:16:300:22:000:27:300:33:000:34:11
5:3510,70:05:350:11:100:16:450:22:200:27:550:33:300:34:42
5:4010,60:05:400:11:200:17:000:22:400:28:200:34:000:35:13
5:4510,40:05:450:11:300:17:150:23:000:28:450:34:300:35:44
5:5010,30:05:500:11:400:17:300:23:200:29:100:35:000:36:15
5:5510,10:05:550:11:500:17:450:23:400:29:350:35:300:36:46
6:0010,00:06:000:12:000:18:000:24:000:30:000:36:000:37:17
6:059,90:06:050:12:100:18:150:24:200:30:250:36:300:37:48
6:109,70:06:100:12:200:18:300:24:400:30:500:37:000:38:20
6:159,60:06:150:12:300:18:450:25:000:31:150:37:300:38:51
6:209,50:06:200:12:400:19:000:25:200:31:400:38:000:39:22
6:259,40:06:250:12:500:19:150:25:400:32:050:38:300:39:53
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
6:309,20:06:300:13:000:19:300:26:000:32:300:39:000:40:24
6:359,10:06:350:13:100:19:450:26:200:32:550:39:300:40:55
6:409,00:06:400:13:200:20:000:26:400:33:200:40:000:41:26
6:458,90:06:450:13:300:20:150:27:000:33:450:40:300:41:57
6:508,80:06:500:13:400:20:300:27:200:34:100:41:000:42:28
6:558,70:06:550:13:500:20:450:27:400:34:350:41:300:42:59
7:008,60:07:000:14:000:21:000:28:000:35:000:42:000:43:30
7:058,50:07:050:14:100:21:150:28:200:35:250:42:300:44:01
7:108,40:07:100:14:200:21:300:28:400:35:500:43:000:44:32
7:158,30:07:150:14:300:21:450:29:000:36:150:43:300:45:04
7:208,20:07:200:14:400:22:000:29:200:36:400:44:000:45:35
7:258,10:07:250:14:500:22:150:29:400:37:050:44:300:46:06
7:308,00:07:300:15:000:22:300:30:000:37:300:45:000:46:37
7:357,90:07:350:15:100:22:450:30:200:37:550:45:300:47:08
7:407,80:07:400:15:200:23:000:30:400:38:200:46:000:47:39
7:457,70:07:450:15:300:23:150:31:000:38:450:46:300:48:10
7:507,70:07:500:15:400:23:300:31:200:39:100:47:000:48:41
7:557,60:07:550:15:500:23:450:31:400:39:350:47:300:49:12
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
8:007,50:08:000:16:000:24:000:32:000:40:000:48:000:49:43
8:057,40:08:050:16:100:24:150:32:200:40:250:48:300:50:14
8:107,30:08:100:16:200:24:300:32:400:40:500:49:000:50:45
8:157,30:08:150:16:300:24:450:33:000:41:150:49:300:51:16
8:207,20:08:200:16:400:25:000:33:200:41:400:50:000:51:48
8:257,10:08:250:16:500:25:150:33:400:42:050:50:300:52:19
8:307,10:08:300:17:000:25:300:34:000:42:300:51:000:52:50
8:357,00:08:350:17:100:25:450:34:200:42:550:51:300:53:21
8:406,90:08:400:17:200:26:000:34:400:43:200:52:000:53:52
8:456,90:08:450:17:300:26:150:35:000:43:450:52:300:54:23
8:506,80:08:500:17:400:26:300:35:200:44:100:53:000:54:54
8:556,70:08:550:17:500:26:450:35:400:44:350:53:300:55:25
9:006,70:09:000:18:000:27:000:36:000:45:000:54:000:55:56
9:056,60:09:050:18:100:27:150:36:200:45:250:54:300:56:27
9:106,50:09:100:18:200:27:300:36:400:45:500:55:000:56:58
9:156,50:09:150:18:300:27:450:37:000:46:150:55:300:57:29
9:206,40:09:200:18:400:28:000:37:200:46:400:56:000:58:00
9:256,40:09:250:18:500:28:150:37:400:47:050:56:300:58:31
Pace
[min/mi]
Speed
[mph]
1 mi2 mi3 mi4 mi5 mi6 mi10 km
9:306,30:09:300:19:000:28:300:38:000:47:300:57:000:59:03
9:356,30:09:350:19:100:28:450:38:200:47:550:57:300:59:34
9:406,20:09:400:19:200:29:000:38:400:48:200:58:001:00:05
9:456,20:09:450:19:300:29:150:39:000:48:450:58:301:00:36
9:506,10:09:500:19:400:29:300:39:200:49:100:59:001:01:07
9:556,10:09:550:19:500:29:450:39:400:49:350:59:301:01:38
10:006,00:10:000:20:000:30:000:40:000:50:001:00:001:02:09
10:056,00:10:050:20:100:30:150:40:200:50:251:00:301:02:40
10:105,90:10:100:20:200:30:300:40:400:50:501:01:001:03:11
10:155,90:10:150:20:300:30:450:41:000:51:151:01:301:03:42
10:205,80:10:200:20:400:31:000:41:200:51:401:02:001:04:13
10:255,80:10:250:20:500:31:150:41:400:52:051:02:301:04:44
10:305,70:10:300:21:000:31:300:42:000:52:301:03:001:05:15
10:355,70:10:350:21:100:31:450:42:200:52:551:03:301:05:47
10:405,60:10:400:21:200:32:000:42:400:53:201:04:001:06:18
10:455,60:10:450:21:300:32:150:43:000:53:451:04:301:06:49
10:505,50:10:500:21:400:32:300:43:200:54:101:05:001:07:20
10:555,50:10:550:21:500:32:450:43:400:54:351:05:301:07:51

10K pace chart [min/km]

If you prefer to use miles [min/mi], click here.

Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
3:0020,00:03:000:06:000:09:000:12:000:15:000:18:000:21:000:24:000:27:000:30:00
3:0519,50:03:050:06:100:09:150:12:200:15:250:18:300:21:350:24:400:27:450:30:50
3:1018,90:03:100:06:200:09:300:12:400:15:500:19:000:22:100:25:200:28:300:31:40
3:1518,50:03:150:06:300:09:450:13:000:16:150:19:300:22:450:26:000:29:150:32:30
3:2018,00:03:200:06:400:10:000:13:200:16:400:20:000:23:200:26:400:30:000:33:20
3:2517,60:03:250:06:500:10:150:13:400:17:050:20:300:23:550:27:200:30:450:34:10
3:3017,10:03:300:07:000:10:300:14:000:17:300:21:000:24:300:28:000:31:300:35:00
3:3516,70:03:350:07:100:10:450:14:200:17:550:21:300:25:050:28:400:32:150:35:50
3:4016,40:03:400:07:200:11:000:14:400:18:200:22:000:25:400:29:200:33:000:36:40
3:4516,00:03:450:07:300:11:150:15:000:18:450:22:300:26:150:30:000:33:450:37:30
3:5015,70:03:500:07:400:11:300:15:200:19:100:23:000:26:500:30:400:34:300:38:20
3:5515,30:03:550:07:500:11:450:15:400:19:350:23:300:27:250:31:200:35:150:39:10
4:0015,00:04:000:08:000:12:000:16:000:20:000:24:000:28:000:32:000:36:000:40:00
4:0514,70:04:050:08:100:12:150:16:200:20:250:24:300:28:350:32:400:36:450:40:50
4:1014,40:04:100:08:200:12:300:16:400:20:500:25:000:29:100:33:200:37:300:41:40
4:1514,10:04:150:08:300:12:450:17:000:21:150:25:300:29:450:34:000:38:150:42:30
4:2013,80:04:200:08:400:13:000:17:200:21:400:26:000:30:200:34:400:39:000:43:20
4:2513,60:04:250:08:500:13:150:17:400:22:050:26:300:30:550:35:200:39:450:44:10
Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
4:3013,30:04:300:09:000:13:300:18:000:22:300:27:000:31:300:36:000:40:300:45:00
4:3513,10:04:350:09:100:13:450:18:200:22:550:27:300:32:050:36:400:41:150:45:50
4:4012,90:04:400:09:200:14:000:18:400:23:200:28:000:32:400:37:200:42:000:46:40
4:4512,60:04:450:09:300:14:150:19:000:23:450:28:300:33:150:38:000:42:450:47:30
4:5012,40:04:500:09:400:14:300:19:200:24:100:29:000:33:500:38:400:43:300:48:20
4:5512,20:04:550:09:500:14:450:19:400:24:350:29:300:34:250:39:200:44:150:49:10
5:0012,00:05:000:10:000:15:000:20:000:25:000:30:000:35:000:40:000:45:000:50:00
5:0511,80:05:050:10:100:15:150:20:200:25:250:30:300:35:350:40:400:45:450:50:50
5:1011,60:05:100:10:200:15:300:20:400:25:500:31:000:36:100:41:200:46:300:51:40
5:1511,40:05:150:10:300:15:450:21:000:26:150:31:300:36:450:42:000:47:150:52:30
5:2011,30:05:200:10:400:16:000:21:200:26:400:32:000:37:200:42:400:48:000:53:20
5:2511,10:05:250:10:500:16:150:21:400:27:050:32:300:37:550:43:200:48:450:54:10
5:3010,90:05:300:11:000:16:300:22:000:27:300:33:000:38:300:44:000:49:300:55:00
5:3510,70:05:350:11:100:16:450:22:200:27:550:33:300:39:050:44:400:50:150:55:50
5:4010,60:05:400:11:200:17:000:22:400:28:200:34:000:39:400:45:200:51:000:56:40
5:4510,40:05:450:11:300:17:150:23:000:28:450:34:300:40:150:46:000:51:450:57:30
5:5010,30:05:500:11:400:17:300:23:200:29:100:35:000:40:500:46:400:52:300:58:20
5:5510,10:05:550:11:500:17:450:23:400:29:350:35:300:41:250:47:200:53:150:59:10
Pace
[min/km]
Speed
[km/h]
1 km2 km3 km4 km5 km6 km7 km8 km9 km10 km
6:0010,00:06:000:12:000:18:000:24:000:30:000:36:000:42:000:48:000:54:001:00:00
6:059,90:06:050:12:100:18:150:24:200:30:250:36:300:42:350:48:400:54:451:00:50
6:109,70:06:100:12:200:18:300:24:400:30:500:37:000:43:100:49:200:55:301:01:40
6:159,60:06:150:12:300:18:450:25:000:31:150:37:300:43:450:50:000:56:151:02:30
6:209,50:06:200:12:400:19:000:25:200:31:400:38:000:44:200:50:400:57:001:03:20
6:259,40:06:250:12:500:19:150:25:400:32:050:38:300:44:550:51:200:57:451:04:10
6:309,20:06:300:13:000:19:300:26:000:32:300:39:000:45:300:52:000:58:301:05:00
6:359,10:06:350:13:100:19:450:26:200:32:550:39:300:46:050:52:400:59:151:05:50
6:409,00:06:400:13:200:20:000:26:400:33:200:40:000:46:400:53:201:00:001:06:40
6:458,90:06:450:13:300:20:150:27:000:33:450:40:300:47:150:54:001:00:451:07:30
6:508,80:06:500:13:400:20:300:27:200:34:100:41:000:47:500:54:401:01:301:08:20
6:558,70:06:550:13:500:20:450:27:400:34:350:41:300:48:250:55:201:02:151:09:10
7:008,60:07:000:14:000:21:000:28:000:35:000:42:000:49:000:56:001:03:001:10:00
7:058,50:07:050:14:100:21:150:28:200:35:250:42:300:49:350:56:401:03:451:10:50
7:108,40:07:100:14:200:21:300:28:400:35:500:43:000:50:100:57:201:04:301:11:40
7:158,30:07:150:14:300:21:450:29:000:36:150:43:300:50:450:58:001:05:151:12:30
7:208,20:07:200:14:400:22:000:29:200:36:400:44:000:51:200:58:401:06:001:13:20
7:258,10:07:250:14:500:22:150:29:400:37:050:44:300:51:550:59:201:06:451:14:10

Why should you use the 10K pace chart?

It is important to use the 10K pace chart so that you can determine your running pace and calculate your split times for the race.

If you are running your first race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, with respect to your current fitness level. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

Tip

The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the 10K pace chart. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.

It is better to start slower than too fast. This research speaks in favor of this. World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.

It is a thin line between your new personal best and a bad race, so be careful!

It is important to control the pace and not let the adrenaline overwhelm you or the other runners to influence you. Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.

How to predict your 10K pace?

If you want to know at what pace you can run 10K, use my race time predictor. This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.

Read more: Race Time Predictor

Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.

10K pace chart mile by mile

What is a good 10K pace?

In general, most runners consider the 8:20 minutes per mile to be a good 10K pace. A good 10K pace depends on many factors such as age, gender, fitness level, experience, weather, and running terrain.

However, keep in mind that a good running pace is different for each person. For some, a good pace for the 10K will be 6:50 minutes per mile, while some other runners will be dissatisfied with it.

Tip

Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually in order to train without injuries, because that is most important.

If you want to find out how your result compares to the average result by age, gender, and fitness level, read the article Average 10K Time by Age, Sex, and Ability Level.

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Matea Matošević
Matea Matošević
Article by:
Matea Matošević

Hi, I’m Matea! I’m Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…