10K · 10 KM · 6.2137 MI
10K pace chart
A 10K is 10 km (6.2137 miles), so pace per km is simply your goal divided by ten. A 50:00 10K needs an average of 8:03 per mile (5:00 per km), 1:00:00 is 9:39 per mile (6:00 per km) and 40:00 is 6:26 per mile (4:00 per km). The chart lists every minute from 30:00 to 1:40:00, walking pace included.
The 0.2137 miles after mile 6
A 10K doesn't end on a mile marker. At 50:00, the last 0.2137 mi after mile 6 takes 1:43, so your mile-6 split should read 48:17, not 50:00. A round-minute goal is also a whole number of seconds per km, so holding that average lands on the goal, not under it. These are the slowest whole-second paces that get you under:
Paces that actually finish under the goal
| Under | /mi | Finish | /km | Finish |
|---|---|---|---|---|
| 40:00 | 6:26 | 39:58 | 3:59 | 39:50 |
| 45:00 | 7:14 | 44:56 | 4:29 | 44:50 |
| 50:00 | 8:02 | 49:55 | 4:59 | 49:50 |
| 55:00 | 8:51 | 54:59 | 5:29 | 54:50 |
| 1:00:00 | 9:39 | 59:57 | 5:59 | 59:50 |
10K pace chart, 30:00 to 1:40:00
Paces are rounded to the nearest second. Select a goal time for its splits every km or every mile, with a printable band.
| Goal | Pace /mi | Pace /km | Halfway |
|---|---|---|---|
| 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 |
| 41:00 | 6:36 | 4:06 | 20:30 |
| 42:00 | 6:46 | 4:12 | 21:00 |
| 43:00 | 6:55 | 4:18 | 21:30 |
| 44:00 | 7:05 | 4:24 | 22:00 |
| 45:00 | 7:15 | 4:30 | 22:30 |
| 46:00 | 7:24 | 4:36 | 23:00 |
| 47:00 | 7:34 | 4:42 | 23:30 |
| 48:00 | 7:43 | 4:48 | 24:00 |
| 49:00 | 7:53 | 4:54 | 24:30 |
| 50:00 | 8:03 | 5:00 | 25:00 |
| 51:00 | 8:12 | 5:06 | 25:30 |
| 52:00 | 8:22 | 5:12 | 26:00 |
| 53:00 | 8:32 | 5:18 | 26:30 |
| 54:00 | 8:41 | 5:24 | 27:00 |
| 55:00 | 8:51 | 5:30 | 27:30 |
| 56:00 | 9:01 | 5:36 | 28:00 |
| 57:00 | 9:10 | 5:42 | 28:30 |
| 58:00 | 9:20 | 5:48 | 29:00 |
| 59:00 | 9:30 | 5:54 | 29:30 |
| 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 |
| 1:31:00 | 14:39 | 9:06 | 45:30 |
| 1:32:00 | 14:48 | 9:12 | 46:00 |
| 1:33:00 | 14:58 | 9:18 | 46:30 |
| 1:34:00 | 15:08 | 9:24 | 47:00 |
| 1:35:00 | 15:17 | 9:30 | 47:30 |
| 1:36:00 | 15:27 | 9:36 | 48:00 |
| 1:37:00 | 15:37 | 9:42 | 48:30 |
| 1:38:00 | 15:46 | 9:48 | 49:00 |
| 1:39:00 | 15:56 | 9:54 | 49:30 |
| 1:40:00 | 16:06 | 10:00 | 50:00 |
Your 10K from a 5K, and what it points to
If you don't have a 10K time yet, start from a recent 5K. Riegel's endurance formula, in the form most calculators use (a known time multiplied by the distance ratio to the power 1.06), says a 10K takes about 4% longer than twice your 5K. Find your 5K in the first column and read across. The same formula carries the 10K on to the half marathon and the marathon:
| 5K | 10K | 10K /mi | Half marathon | Marathon |
|---|---|---|---|---|
| 19:11 | 40:00 | 6:26 | 1:28:15 | 3:04:00 |
| 21:35 | 45:00 | 7:15 | 1:39:17 | 3:27:01 |
| 23:59 | 50:00 | 8:03 | 1:50:19 | 3:50:01 |
| 26:23 | 55:00 | 8:51 | 2:01:21 | 4:13:01 |
| 28:47 | 1:00:00 | 9:39 | 2:12:23 | 4:36:01 |
The marathon column is the one to doubt. In a survey of 2,303 recreational runners, Vickers and Vertosick (2016) found the formula well calibrated up to the half marathon but at least 10 minutes too optimistic in the marathon for half of them. A 5K-to-10K estimate sits well inside the range where it works. For the half marathon, the sub-2 half marathon page lists the 10K and 5K times that go with a two-hour half; for the marathon, the 4-hour marathon pace page explains why the predicted time is a minimum.
10K pace on a treadmill
A treadmill set to the exact average speed finishes on the goal, not under it. The table gives the exact speed for each goal and the slowest setting, in steps of 0.1, that gets you under it. At 50:00 the exact speed is 7.46 mph, so set 7.5 mph, which runs the 10K in 49:42.
| 10K goal | Exact mph | Set mph | Exact km/h | Set km/h |
|---|---|---|---|---|
| 40:00 | 9.32 | 9.4 (39:39) | 15.00 | 15.1 (39:44) |
| 45:00 | 8.28 | 8.3 (44:55) | 13.33 | 13.4 (44:46) |
| 50:00 | 7.46 | 7.5 (49:42) | 12.00 | 12.1 (49:35) |
| 55:00 | 6.78 | 6.8 (54:49) | 10.91 | 11.0 (54:32) |
| 1:00:00 | 6.21 | 6.3 (59:10) | 10.00 | 10.1 (59:24) |
These are flat-belt figures. The treadmill pace chart has every speed from 4 to 12 mph and 6 to 20 km/h, with the pace each one gives and what an incline adds to the effort.
Exact splits for a 50:00 10K
Every kilometre and every mile, ending on the finish. Each checkpoint is within half a second of the exact even-pace time.
| Checkpoint | Segment | Pace /km | Elapsed |
|---|---|---|---|
| 1 km | 0:05:00 | 5:00 | 0:05:00 |
| 2 km | 0:05:00 | 5:00 | 0:10:00 |
| 3 km | 0:05:00 | 5:00 | 0:15:00 |
| 4 km | 0:05:00 | 5:00 | 0:20:00 |
| 5 km | 0:05:00 | 5:00 | 0:25:00 |
| 6 km | 0:05:00 | 5:00 | 0:30:00 |
| 7 km | 0:05:00 | 5:00 | 0:35:00 |
| 8 km | 0:05:00 | 5:00 | 0:40:00 |
| 9 km | 0:05:00 | 5:00 | 0:45:00 |
| 10K (10 km) | 0:05:00 | 5:00 | 0:50:00 |
| Checkpoint | Segment | Pace /mi | Elapsed |
|---|---|---|---|
| Mile 1 | 0:08:03 | 8:03 | 0:08:03 |
| Mile 2 | 0:08:03 | 8:03 | 0:16:06 |
| Mile 3 | 0:08:02 | 8:02 | 0:24:08 |
| Mile 4 | 0:08:03 | 8:03 | 0:32:11 |
| Mile 5 | 0:08:03 | 8:03 | 0:40:14 |
| Mile 6 | 0:08:03 | 8:03 | 0:48:17 |
| 10K (6.21 mi) | 0:01:43 | 8:02 | 0:50:00 |
Print this page with your browser (Ctrl+P or Cmd+P), or put your own splits on a 40 × 240 mm printable pace band. For a goal between rows, enter it in the race pace calculator.
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Sources
- NIST: unit conversion factors: 1 mile = 1.609344 km exactly, so 10 km = 6.2137 mi.
- Riegel PS (1981), Athletic records and human endurance, American Scientist 69:285-290: the endurance formula behind the equivalents; the 1.06 exponent is the commonly used value.
- Vickers AJ, Vertosick EA (2016), BMC Sports Science, Medicine and Rehabilitation 8:26: 2,303 recreational runners; Riegel well calibrated to the half marathon, at least 10 min too fast in the marathon for half of runners.
Last checked 2 November 2026.