Running pace by goal time › 10K
10K in 40 minutes: what pace do you need?
To run a 10K in 40 minutes you need to average 4:00 per kilometre, which is 6:26 per mile or 15.0 km/h.
Splits at an even pace
Run every kilometre at the same speed and you pass these points at these times.
| Point | Time |
|---|---|
| 1 km | 4:00 |
| 2 km | 8:00 |
| 3 km | 12:00 |
| 4 km | 16:00 |
| 5 km | 20:00 |
| 6 km | 24:00 |
| 7 km | 28:00 |
| 8 km | 32:00 |
| 9 km | 36:00 |
| finish | 40:00 |
What paces should you train at?
These paces fit a runner who can run a 10K in 40 minutes today. If you are not there yet, train at the paces for your current level and move up as you get faster.
| Workout | Pace per km |
|---|---|
| Easy run you can hold a conversation | 4:58 – 5:28/km |
| Tempo run comfortably hard, sustainable for about an hour | 4:07/km |
| Intervals repeats of 3 to 5 minutes | 3:47/km |
What does that mean for other distances?
The same fitness gives roughly these times at other distances, provided you have trained for that distance.
| Distance | Expected time |
|---|---|
| 5K | 19:18 |
| Half marathon | 1:28:33 |
| Marathon | 3:04:38 |
Other 10K goal times
From goal time to training plan
PaceAssist turns your goal into a plan that adapts to how your training goes, and coaches you on pace during the run on your iPhone and Apple Watch.
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