10K in 40 minutes
To run a 10K in 40 minutes you need to hold 4:00 per km, or 6:26 per mile. That is 15.0 km/h (9.3 mph), a competitive pace for club runners.
- Pace /km4:00
- Pace /mile6:26
- Speed15.0 km/h
Kilometre splits
| km | Time |
|---|---|
| 1 | 4:00 |
| 2 | 8:00 |
| 3 | 12:00 |
| 4 | 16:00 |
| 5 | 20:00 |
| 6 | 24:00 |
| 7 | 28:00 |
| 8 | 32:00 |
| 9 | 36:00 |
| 10 | 40:00 |
| 10K | 40:00 |
Mile splits
| Mile | Time |
|---|---|
| 1 | 6:26 |
| 2 | 12:52 |
| 3 | 19:19 |
| 4 | 25:45 |
| 5 | 32:11 |
| 6 | 38:37 |
| 10K | 40:00 |
The same fitness, other races
| Race | Predicted |
|---|---|
| 5K | 19:11 |
| Half marathon | 1:28:15 |
| Marathon | 3:04:00 |
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 4:00 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 4:00 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 40 minutes?
4:00 per kilometre, or 6:26 per mile. That is 15.0 km/h (9.3 mph) on a treadmill.
Is a 40:00 10K good?
It is a competitive pace for club runners. Every finish is a good time for a first race: what matters is getting to the start line healthy.