10k Pace Charts

Would you like to know how fast you could run a 10k?

It's also quite normal to wonder how well you might perform at other race distances based on your average running pace in training. Though there's more to predicting race performance than your average pace for a leisurely trot around the block.

Target race time

If however, you'd like to achieve a specific target 10k race finish time. Then the pace charts below could be quite a useful tool to get an idea of the average pace and speed you'd need to maintain for the entire 10 km or 6.21371 miles.

The charts below provide finishing times in 1-minute increments from 35 minutes all the way up to 1 hour and 45 minutes. Alongside each finishing time is the pace and the average speed that equates to. There are three charts one in km, one in miles and finally one with both units.

For context, the first two entries are the current world records for:

Just in case you have a hankering to try and beat the fastest 10k performances of all time!

I've also created separate pace charts for the marathon and half marathon distances which you can check out by clicking on these links (the orange words in this sentence).

UPDATE: Since publishing my pace chart articles I've created several calculators. So, if you can't find the exact time in these charts head over to Running Calculators page and check out the race finish time or pace and speed calculators.

10k Pace Chart in Km:

10k Finish Time

Pace Minutes/km

Speed km/Hour

 Men's WR 00:26:11

02:37

22.92

Women's WR 00:29:17

02:56

20.49

00:35:00 

03:30

17.14

00:36:00 

03:36

16.67

00:37:00 

03:42

16.22

00:38:00 

03:48

15.79

00:39:00 

03:54

15.38

00:40:00 

04:00

15.00

00:41:00 

04:06

14.63

00:42:00 

04:12

14.29

00:43:00 

04:18

13.95

00:44:00 

04:24

13.64

00:45:00 

04:30

13.33

00:46:00 

04:36

13.04

00:47:00 

04:42

12.77

00:48:00 

04:48

12.50

00:49:00 

04:54

12.24

00:50:00 

05:00

12.00

00:51:00 

05:06

11.76

00:52:00 

05:12

11.54

00:53:00 

05:18

11.32

00:54:00 

05:24

11.11

00:55:00 

05:30

10.91

00:56:00 

05:36

10.71

00:57:00 

05:42

10.53

00:58:00 

05:48

10.34

00:59:00 

05:54

10.17

01:00:00 

06:00

10.00

01:01:00 

06:06

9.84

01:02:00 

06:12

9.68

01:03:00 

06:18

9.52

01:04:00 

06:24

9.38

01:05:00 

06:30

9.23

01:06:00 

06:36

9.09

01:07:00 

06:42

8.96

01:08:00 

06:48

8.82

01:09:00 

06:54

8.70

01:10:00 

07:00

8.57

01:11:00 

07:06

8.45

01:12:00 

07:12

8.33

01:13:00 

07:18

8.22

01:14:00 

07:24

8.11

01:15:00 

07:30

8.00

01:16:00 

07:36

7.89

01:17:00 

07:42

7.79

01:18:00 

07:48

7.69

01:19:00 

07:54

7.59

01:20:00 

08:00

7.50

01:21:00 

08:06

7.41

01:22:00 

08:12

7.32

01:23:00 

08:18

7.23

01:24:00 

08:24

7.14

01:25:00 

08:30

7.06

01:26:00 

08:36

6.98

01:27:00 

08:42

6.90

01:28:00 

08:48

6.82

01:29:00 

08:54

6.74

01:30:00 

09:00

6.67

01:31:00

09:06

6.59

01:32:00

09:12

6.52

01:33:00

09:18

6.45

01:34:00

09:24

6.38

01:35:00 

09:30

6.32

01:36:00

09:36

6.25

01:37:00

09:42

6.19

01:38:00

09:48

6.12

01:39:00

09:54

6.06

01:40:00 

10:00

6.00

01:41:00 

10:06

5.94

01:42:00 

10:12

5.88

01:43:00 

10:18

5.83

01:44:00 

10:24

5.77

01:45:00 

10:30

5.71


10k Pace Chart in miles:

10k Finish Time

Pace Minutes/Mile

Speed Miles/Hour

 Men's WR 00:26:11

04:13

14.24

Women's WR 00:29:17

04:43

12.73

00:35:00 

05:38

10.65

00:36:00 

05:48

10.36

00:37:00 

05:57

10.08

00:38:00 

06:07

9.81

00:39:00 

06:17

9.56

00:40:00 

06:26

9.32

00:41:00 

06:36

9.09

00:42:00 

06:46

8.88

00:43:00 

06:55

8.67

00:44:00 

07:05

8.47

00:45:00 

07:15

8.28

00:46:00 

07:24

8.10

00:47:00 

07:34

7.93

00:48:00 

07:43

7.77

00:49:00 

07:53

7.61

00:50:00 

08:03

7.46

00:51:00 

08:12

7.31

00:52:00 

08:22

7.17

00:53:00 

08:32

7.03

00:54:00 

08:41

6.90

00:55:00 

08:51

6.78

00:56:00 

09:01

6.66

00:57:00 

09:10

6.54

00:58:00 

09:20

6.43

00:59:00 

09:30

6.32

01:00:00 

09:39

6.21

01:01:00 

09:49

6.11

01:02:00 

09:59

6.01

01:03:00 

10:08

5.92

01:04:00 

10:18

5.83

01:05:00 

10:28

5.74

01:06:00 

10:37

5.65

01:07:00 

10:47

5.56

01:08:00 

10:57

5.48

01:09:00 

11:06

5.40

01:10:00 

11:16

5.33

01:11:00 

11:26

5.25

01:12:00 

11:35

5.18

01:13:00 

11:45

5.11

01:14:00 

11:55

5.04

01:15:00 

12:04

4.97

01:16:00 

12:14

4.91

01:17:00 

12:24

4.84

01:18:00 

12:33

4.78

01:19:00 

12:43

4.72

01:20:00 

12:52

4.66

01:21:00 

13:02

4.60

01:22:00 

13:12

4.55

01:23:00 

13:21

4.49

01:24:00 

13:31

4.44

01:25:00 

13:41

4.39

01:26:00 

13:50

4.34

01:27:00 

14:00

4.29

01:28:00 

14:10

4.24

01:29:00 

14:19

4.19

01:30:00 

14:29

4.14

01:31:00

14:39

4.10

01:32:00

14:48

4.05

01:33:00

14:58

4.01

01:34:00

15:08

3.97

01:35:00 

15:17

3.92

01:36:00

15:27

3.88

01:37:00

15:37

3.84

01:38:00

15:46

3.80

01:39:00

15:56

3.77

01:40:00 

16:06

3.73

01:41:00 

16:15

3.69

01:42:00 

16:25

3.66

01:43:00 

16:35

3.62

01:44:00 

16:44

3.58

01:45:00 

16:54

3.55


10k Chart in Miles & Km:

10k Finish Time

Pace Minutes/Mile

Speed Miles/Hour

Pace Minutes/km

Speed km/Hour

 Men's WR 00:26:11

04:13

14.24

02:37

22.92

Women's WR 00:29:17

04:43

12.73

02:56

20.49

00:35:00 

05:38

10.65

03:30

17.14

00:36:00 

05:48

10.36

03:36

16.67

00:37:00 

05:57

10.08

03:42

16.22

00:38:00 

06:07

9.81

03:48

15.79

00:39:00 

06:17

9.56

03:54

15.38

00:40:00 

06:26

9.32

04:00

15.00

00:41:00 

06:36

9.09

04:06

14.63

00:42:00 

06:46

8.88

04:12

14.29

00:43:00 

06:55

8.67

04:18

13.95

00:44:00 

07:05

8.47

04:24

13.64

00:45:00 

07:15

8.28

04:30

13.33

00:46:00 

07:24

8.10

04:36

13.04

00:47:00 

07:34

7.93

04:42

12.77

00:48:00 

07:43

7.77

04:48

12.50

00:49:00 

07:53

7.61

04:54

12.24

00:50:00 

08:03

7.46

05:00

12.00

00:51:00 

08:12

7.31

05:06

11.76

00:52:00 

08:22

7.17

05:12

11.54

00:53:00 

08:32

7.03

05:18

11.32

00:54:00 

08:41

6.90

05:24

11.11

00:55:00 

08:51

6.78

05:30

10.91

00:56:00 

09:01

6.66

05:36

10.71

00:57:00 

09:10

6.54

05:42

10.53

00:58:00 

09:20

6.43

05:48

10.34

00:59:00 

09:30

6.32

05:54

10.17

01:00:00 

09:39

6.21

06:00

10.00

01:01:00 

09:49

6.11

06:06

9.84

01:02:00 

09:59

6.01

06:12

9.68

01:03:00 

10:08

5.92

06:18

9.52

01:04:00 

10:18

5.83

06:24

9.38

01:05:00 

10:28

5.74

06:30

9.23

01:06:00 

10:37

5.65

06:36

9.09

01:07:00 

10:47

5.56

06:42

8.96

01:08:00 

10:57

5.48

06:48

8.82

01:09:00 

11:06

5.40

06:54

8.70

01:10:00 

11:16

5.33

07:00

8.57

01:11:00 

11:26

5.25

07:06

8.45

01:12:00 

11:35

5.18

07:12

8.33

01:13:00 

11:45

5.11

07:18

8.22

01:14:00 

11:55

5.04

07:24

8.11

01:15:00 

12:04

4.97

07:30

8.00

01:16:00 

12:14

4.91

07:36

7.89

01:17:00 

12:24

4.84

07:42

7.79

01:18:00 

12:33

4.78

07:48

7.69

01:19:00 

12:43

4.72

07:54

7.59

01:20:00 

12:52

4.66

08:00

7.50

01:21:00 

13:02

4.60

08:06

7.41

01:22:00 

13:12

4.55

08:12

7.32

01:23:00 

13:21

4.49

08:18

7.23

01:24:00 

13:31

4.44

08:24

7.14

01:25:00 

13:41

4.39

08:30

7.06

01:26:00 

13:50

4.34

08:36

6.98

01:27:00 

14:00

4.29

08:42

6.90

01:28:00 

14:10

4.24

08:48

6.82

01:29:00 

14:19

4.19

08:54

6.74

01:30:00 

14:29

4.14

09:00

6.67

01:31:00

14:39

4.10

09:06

6.59

01:32:00

14:48

4.05

09:12

6.52

01:33:00

14:58

4.01

09:18

6.45

01:34:00

15:08

3.97

09:24

6.38

01:35:00 

15:17

3.92

09:30

6.32

01:36:00

15:27

3.88

09:36

6.25

01:37:00

15:37

3.84

09:42

6.19

01:38:00

15:46

3.80

09:48

6.12

01:39:00

15:56

3.77

09:54

6.06

01:40:00 

16:06

3.73

10:00

6.00

01:41:00 

16:15

3.69

10:06

5.94

01:42:00 

16:25

3.66

10:12

5.88

01:43:00 

16:35

3.62

10:18

5.83

01:44:00 

16:44

3.58

10:24

5.77

01:45:00 

16:54

3.55

10:30

5.71

Video of the Men's 10k World Record

The video below is of the entire 2020 Valencia 10k race.

FYI: In due course I will add more information here about how to predict marathon race performance based on training paces or other race distance results.

I may even share my own excel spreadsheet with built in calculator.

If you subscribe to my newsletter below you'll get notified once that update is live.

About the author 

Coach D

Hi, I'm Dave. I'm a UK Athletics qualified and licensed Coach in Running Fitness (CiRF), Endurance Event Group Coach and Certified Running Technique Coach. I coach groups and individuals of all abilities both online and in person.I particularly enjoy coaching beginner and improver runners in the 40+ age range.I'm also a regular recreational runner and I've been competing in races from 5k to marathon distance for over 30 years.

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