What pace do I need for a sub-45 10K?

A sub-45-minute 10K requires approximately 4:30/km (7:14/mi). This is a popular goal for intermediate runners.

What pace do I need for a sub-60 10K?

To finish under 60 minutes, maintain about 6:00/km (9:39/mi). A solid target for newer runners or those returning to fitness.

What is a good 10K time?

Average 10K finish times range from 50:00 to 70:00. Competitive club runners often target sub-40 or sub-45.

Are these paces based on even splits?

Yes. All values assume a constant pace throughout. For negative or positive split strategies, try our interactive Pace Chart Calculator.

What is the 10K world record?

The men's 10K world record is 26:11, set by Joshua Cheptegei (Uganda) on October 7, 2020, in Valencia. Source: World Athletics.

10K Pace Chart

Training for a 10K? This chart spans from 26:11 (near Joshua Cheptegei's world record of 26:11, set in 2020) to 1:15:00, in 30-second increments. Find your goal time and see the pace and checkpoints you need to hit.

26:11 – 1:15:0030s intervalsWR: 26:11 — Joshua Cheptegei (2020)

Showing 50 of 98

Finish Time	Pace /km	2 km	4 km	6 km	8 km
26:11	2:37	5:14	10:28	15:43	20:57
26:41	2:40	5:20	10:40	16:01	21:21
27:11	2:43	5:26	10:52	16:19	21:45
27:41	2:46	5:32	11:04	16:37	22:09
28:11	2:49	5:38	11:16	16:55	22:33
28:41	2:52	5:44	11:28	17:13	22:57
29:11	2:55	5:50	11:40	17:31	23:21
29:41	2:58	5:56	11:52	17:49	23:45
30:11	3:01	6:02	12:04	18:07	24:09
30:41	3:04	6:08	12:16	18:25	24:33
31:11	3:07	6:14	12:28	18:43	24:57
31:41	3:10	6:20	12:40	19:01	25:21
32:11	3:13	6:26	12:52	19:19	25:45
32:41	3:16	6:32	13:04	19:37	26:09
33:11	3:19	6:38	13:16	19:55	26:33
33:41	3:22	6:44	13:28	20:13	26:57
34:11	3:25	6:50	13:40	20:31	27:21
34:41	3:28	6:56	13:52	20:49	27:45
35:11	3:31	7:02	14:04	21:07	28:09
35:41	3:34	7:08	14:16	21:25	28:33
36:11	3:37	7:14	14:28	21:43	28:57
36:41	3:40	7:20	14:40	22:01	29:21
37:11	3:43	7:26	14:52	22:19	29:45
37:41	3:46	7:32	15:04	22:37	30:09
38:11	3:49	7:38	15:16	22:55	30:33
38:41	3:52	7:44	15:28	23:13	30:57
39:11	3:55	7:50	15:40	23:31	31:21
39:41	3:58	7:56	15:52	23:49	31:45
40:11	4:01	8:02	16:04	24:07	32:09
40:41	4:04	8:08	16:16	24:25	32:33
41:11	4:07	8:14	16:28	24:43	32:57
41:41	4:10	8:20	16:40	25:01	33:21
42:11	4:13	8:26	16:52	25:19	33:45
42:41	4:16	8:32	17:04	25:37	34:09
43:11	4:19	8:38	17:16	25:55	34:33
43:41	4:22	8:44	17:28	26:13	34:57
44:11	4:25	8:50	17:40	26:31	35:21
44:41	4:28	8:56	17:52	26:49	35:45
45:11	4:31	9:02	18:04	27:07	36:09
45:41	4:34	9:08	18:16	27:25	36:33
46:11	4:37	9:14	18:28	27:43	36:57
46:41	4:40	9:20	18:40	28:01	37:21
47:11	4:43	9:26	18:52	28:19	37:45
47:41	4:46	9:32	19:04	28:37	38:09
48:11	4:49	9:38	19:16	28:55	38:33
48:41	4:52	9:44	19:28	29:13	38:57
49:11	4:55	9:50	19:40	29:31	39:21
49:41	4:58	9:56	19:52	29:49	39:45
50:11	5:01	10:02	20:04	30:07	40:09
50:41	5:04	10:08	20:16	30:25	40:33

How to Read This Chart

Find your goal finish time in the left column. Read across to see the pace you need to maintain and your expected time at each checkpoint — all based on even splits.

FAQ

What pace do I need for a sub-45 10K?: A sub-45-minute 10K requires approximately 4:30/km (7:14/mi). This is a popular goal for intermediate runners.
What pace do I need for a sub-60 10K?: To finish under 60 minutes, maintain about 6:00/km (9:39/mi). A solid target for newer runners or those returning to fitness.
What is a good 10K time?: Average 10K finish times range from 50:00 to 70:00. Competitive club runners often target sub-40 or sub-45.
Are these paces based on even splits?: Yes. All values assume a constant pace throughout. For negative or positive split strategies, try our interactive Pace Chart Calculator.
What is the 10K world record?: The men's 10K world record is 26:11, set by Joshua Cheptegei (Uganda) on October 7, 2020, in Valencia. Source: World Athletics.

Other Distances

5K Pace Chart12:35 – 45:00

Half Marathon Pace Chart57:31 – 3:00:00

Marathon Pace Chart2:00:00 – 6:00:00

Related Calculators

Pace Chart Calculator

Generate per-km or per-mile splits for any race distance and target time. Choose even, negative, or positive split strategies.

Race Time Predictor

Enter one race result to predict your finishing time for any distance — from 1500m to marathon.

Heat Adjusted Pace Calculator

Enter your base pace and race-day conditions to see how heat, humidity, and altitude affect your target splits.

VO₂max Estimator

Estimate your VO₂max from a recent race performance.

Related Guides

Pacing Strategies Explained

How Race Predictors Work

Training Zones Explained

Need custom splits?

Use our interactive Pace Chart Calculator for negative splits, custom distances, and wristband-ready printouts.

Try the Pace Chart Calculator