10K pace chart
The 10K is 10 km (6.2 miles). Find your goal time and the pace to hold.
| Finish time | Pace /km | Pace /mile | Speed |
|---|---|---|---|
| 32:00 | 3:12 | 5:09 | 18.8 km/h |
| 34:00 | 3:24 | 5:28 | 17.6 km/h |
| 36:00 | 3:36 | 5:48 | 16.7 km/h |
| 38:00 | 3:48 | 6:07 | 15.8 km/h |
| 40:00 | 4:00 | 6:26 | 15.0 km/h |
| 42:00 | 4:12 | 6:46 | 14.3 km/h |
| 44:00 | 4:24 | 7:05 | 13.6 km/h |
| 46:00 | 4:36 | 7:24 | 13.0 km/h |
| 48:00 | 4:48 | 7:43 | 12.5 km/h |
| 50:00 | 5:00 | 8:03 | 12.0 km/h |
| 52:00 | 5:12 | 8:22 | 11.5 km/h |
| 54:00 | 5:24 | 8:41 | 11.1 km/h |
| 56:00 | 5:36 | 9:01 | 10.7 km/h |
| 58:00 | 5:48 | 9:20 | 10.3 km/h |
| 1:00:00 | 6:00 | 9:39 | 10.0 km/h |
| 1:02:00 | 6:12 | 9:59 | 9.7 km/h |
| 1:04:00 | 6:24 | 10:18 | 9.4 km/h |
| 1:06:00 | 6:36 | 10:37 | 9.1 km/h |
| 1:08:00 | 6:48 | 10:57 | 8.8 km/h |
| 1:10:00 | 7:00 | 11:16 | 8.6 km/h |
| 1:12:00 | 7:12 | 11:35 | 8.3 km/h |
| 1:14:00 | 7:24 | 11:55 | 8.1 km/h |
| 1:16:00 | 7:36 | 12:14 | 7.9 km/h |
| 1:18:00 | 7:48 | 12:33 | 7.7 km/h |
| 1:20:00 | 8:00 | 12:52 | 7.5 km/h |
| 1:22:00 | 8:12 | 13:12 | 7.3 km/h |
| 1:24:00 | 8:24 | 13:31 | 7.1 km/h |
| 1:26:00 | 8:36 | 13:50 | 7.0 km/h |
| 1:28:00 | 8:48 | 14:10 | 6.8 km/h |
| 1:30:00 | 9:00 | 14:29 | 6.7 km/h |
| 1:32:00 | 9:12 | 14:48 | 6.5 km/h |
| 1:34:00 | 9:24 | 15:08 | 6.4 km/h |
| 1:36:00 | 9:36 | 15:27 | 6.3 km/h |
| 1:38:00 | 9:48 | 15:46 | 6.1 km/h |
| 1:40:00 | 10:00 | 16:06 | 6.0 km/h |
Your first run starts here
A plan from zero to 5K or 10K that adapts every week to how you feel. Free on iPhone and Apple Watch.
Download on the App Store