Running
10K Pace Chart
Updated 1 Nov 2026 · Source: NIST unit conversion factors ↗
Type your 10K goal to see the pace per mile and per km you need, plus clock times at 1 mile and 5K. The chart runs from 30:00 to 1:30:00 in 2.5-minute steps.
Worked example
- 10K = 6.2137 miles = 10.000 km
- 1:00:00 = 3,600 seconds
- 3,600 ÷ 6.2137 = 579.4 s per mile = 9:39
10K pace chart
| Finish time | Per mile | Per km | At 5K |
|---|---|---|---|
| 30:00 | 4:50 | 3:00 | 15:00 |
| 32:30 | 5:14 | 3:15 | 16:15 |
| 35:00 | 5:38 | 3:30 | 17:30 |
| 37:30 | 6:02 | 3:45 | 18:45 |
| 40:00 | 6:26 | 4:00 | 20:00 |
| 42:30 | 6:50 | 4:15 | 21:15 |
| 45:00 | 7:15 | 4:30 | 22:30 |
| 47:30 | 7:39 | 4:45 | 23:45 |
| 50:00 | 8:03 | 5:00 | 25:00 |
| 52:30 | 8:27 | 5:15 | 26:15 |
| 55:00 | 8:51 | 5:30 | 27:30 |
| 57:30 | 9:15 | 5:45 | 28:45 |
| 1:00:00 | 9:39 | 6:00 | 30:00 |
| 1:02:30 | 10:04 | 6:15 | 31:15 |
| 1:05:00 | 10:28 | 6:30 | 32:30 |
| 1:07:30 | 10:52 | 6:45 | 33:45 |
| 1:10:00 | 11:16 | 7:00 | 35:00 |
| 1:12:30 | 11:40 | 7:15 | 36:15 |
| 1:15:00 | 12:04 | 7:30 | 37:30 |
| 1:17:30 | 12:28 | 7:45 | 38:45 |
| 1:20:00 | 12:52 | 8:00 | 40:00 |
| 1:22:30 | 13:17 | 8:15 | 41:15 |
| 1:25:00 | 13:41 | 8:30 | 42:30 |
| 1:27:30 | 14:05 | 8:45 | 43:45 |
| 1:30:00 | 14:29 | 9:00 | 45:00 |
Goal-setting for 6.2 miles
Over twice the distance of a 5K, you will hold a slower pace than in a 5K. The race time predictor estimates how much slower from a recent result.
For a reference point, the U.S. median 10K finish in the 2014 race year was 57:03 for men and 1:06:22 for women. One hour, a 9:39 mile, sits between those two marks.
Halfway is the 5K split
The last column of the chart is your 5K split, exactly half the goal time. For a 50:00 goal you want 25:00 at 5K. Reaching that point a minute early is a warning sign, because 3.1 miles still lie ahead.
On a course marked in miles, the 5K point falls between mile 3 and mile 4. So also note your 3-mile clock, which is about 28:58 at one-hour pace.
How far apart the rows are
Each row on the chart is 2.5 minutes apart, which works out to about 24 seconds per mile. Going from 55:00 (8:51 per mile) to 52:30 (8:27) is one row. Skipping two rows at once doubles the gap you have to close in training.
The middle miles are where 10Ks slip
The start is not the only trap in a 10K. Miles 3 to 5 are where pace quietly fades. The early buzz is gone, the finish is still far off, and you can lose 10 or 15 seconds a mile without noticing.
Give those miles a job. Check your watch at each marker, lock onto a runner just ahead, or count steps for a minute. Lift your effort a little around mile 4 so that the pace itself stays the same.
Kilometers, treadmill speed and the next step
A 1:00:00 10K is exactly 6:00 per km, which keeps the math simple on courses marked in kilometers. On the belt it is about 6.2 mph, which you can match on the treadmill pace chart.
Once a 10K goes well, it also feeds your next goal. Use the result to pick a row on the half marathon pace chart.
Related pages
5K Pace Chart, Half Marathon Pace Chart, Km to Mile Pace, Marathon Pace Chart, Treadmill Pace Chart
Questions
What pace is a 1-hour 10K?
9:39 per mile or 6:00 per km, with 30:00 on the clock at 5K.
What pace is a 50-minute 10K?
8:03 per mile and 5:00 per km.
How long is a 10K in miles?
A 10K is 10,000 meters, or 6.214 miles.
What is a good 10K time for a beginner?
A first 10K is a baseline, so any finish counts. The 2014 U.S. medians of 57:03 for men and 1:06:22 for women show where the middle of a typical field finished.
How we calculate: every formula, with its author and year, is on our method page; data sources and their licenses are on sources.
gymnical.com gives estimates from published formulas and public data. It is not medical advice and not a training prescription. Last reviewed November 2026.