A simple 10K pace chart for common finish times, plus how to set realistic targets and pace by effort. Includes links to a pace calculator and race time predictor.
| Finish time | Pace / mile | Pace / km |
|---|---|---|
| 0:35 | 5:38 | 3:30 |
| 0:37 | 5:57 | 3:42 |
| 0:40 | 6:26 | 4:00 |
| 0:42 | 6:46 | 4:12 |
| 0:45 | 7:15 | 4:30 |
| 0:47 | 7:34 | 4:42 |
| 0:50 | 8:03 | 5:00 |
| 0:52 | 8:22 | 5:12 |
| 0:55 | 8:51 | 5:30 |
| 0:57 | 9:10 | 5:42 |
| 1:00 | 9:39 | 6:00 |
The 10K is “comfortably hard” early and very honest late.
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Closer to 5K than half marathon, but you still need endurance to hold it. Many runners blow up by treating it like a long sprint.
Build aerobic volume, then add one quality session (tempo/threshold) plus one long-run focus per week. Keep the rest easy so recovery stays stable.
Often yes, but not all-out. One focused quality session per week is enough for many runners if you recover well.
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