10K in 1 hour 10 minutes
To run a 10K in 1 hour 10 minutes you need to hold 7:00 per km, or 11:16 per mile. That is 8.6 km/h (5.3 mph), a comfortable, conversational pace for many new runners.
- Pace /km7:00
- Pace /mile11:16
- Speed8.6 km/h
Kilometre splits
| km | Time |
|---|---|
| 1 | 7:00 |
| 2 | 14:00 |
| 3 | 21:00 |
| 4 | 28:00 |
| 5 | 35:00 |
| 6 | 42:00 |
| 7 | 49:00 |
| 8 | 56:00 |
| 9 | 1:03:00 |
| 10 | 1:10:00 |
| 10K | 1:10:00 |
Mile splits
| Mile | Time |
|---|---|
| 1 | 11:16 |
| 2 | 22:32 |
| 3 | 33:48 |
| 4 | 45:04 |
| 5 | 56:20 |
| 6 | 1:07:36 |
| 10K | 1:10:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 33:34 |
| Half marathon | 2:34:27 |
| Marathon | 5:22:01 |
Riegel’s formula, with training for each distance. Try yours.
How to get there
Build the distance first: if you can run 5K, the 5K to 10K plan adds 5 minutes a week up to 60 minutes non-stop.
Run most of your runs slower than 7:00 per km, at a pace where you can talk. Speed comes from consistency: two or three runs a week, every week, for months. Once you can run the distance comfortably, one run a week with a few faster minutes is enough to bring the time down.
On race day start a little slower than 7:00 per km for the first kilometre, then settle in. Starting too fast is the most common way to miss a goal time.
Questions
What pace do I need to run a 10K in 1 hour 10 minutes?
7:00 per kilometre, or 11:16 per mile. That is 8.6 km/h (5.3 mph) on a treadmill.
Is a 1:10:00 10K good?
It is a comfortable, conversational pace for many new runners. Every finish is a good time for a first race: what matters is getting to the start line healthy.