10K Pace Chart: Goal Times from 40 to 70 Minutes
10K pace chart with per-km and per-mile splits from 40 to 70 minute finish times. Set a realistic race goal and checkpoint pacing for your next 10K.
· 6 min read · Training
A **10K pace chart** answers the question every runner asks in race week: *if I want to finish in X minutes, what pace do I need to hold every kilometre?*
The table below uses the standard **10 km (6.214 miles)** distance. Splits assume a flat course. On hills, chase even effort rather than even pace.
10K pace chart (km and miles)
| Finish time | Pace per km | Pace per mile | | --- | --- | --- | | 40:00 | 4:00/km | 6:26/mi | | 42:30 | 4:15/km | 6:50/mi | | 45:00 | 4:30/km | 7:15/mi | | 47:30 | 4:45/km | 7:39/mi | | 50:00 | 5:00/km | 8:03/mi | | 52:30 | 5:15/km | 8:27/mi | | 55:00 | 5:30/km | 8:51/mi | | 57:30 | 5:45/km | 9:15/mi | | 60:00 | 6:00/km | 9:39/mi | | 62:30 | 6:15/km | 10:03/mi | | 65:00 | 6:30/km | 10:28/mi | | 67:30 | 6:45/km | 10:52/mi | | 70:00 | 7:00/km | 11:16/mi |
Checkpoint splits for common goal times
**50:00 goal (5:00/km)**
| Distance | Split time | | --- | --- | | 2 km | 10:00 | | 5 km | 25:00 | | 8 km | 40:00 | | Finish (10 km) | 50:00 |
**55:00 goal (5:30/km)**
| Distance | Split time | | --- | --- | | 2 km | 11:00 | | 5 km | 27:30 | | 8 km | 44:00 | | Finish (10 km) | 55:00 |
How to pick a realistic 10K goal
Start from recent fitness, not ambition. If your last parkrun or 5K suggests you are around 25 to 27 minutes for 5K, a 52 to 56 minute 10K is usually achievable with consistent training.
The [race predictor](/tools/race-predictor) converts a recent race time into an equivalent 10K estimate. Compare that number against [average 10K time by age](/blog/average-10k-time) and [good 10K time benchmarks](/blog/good-10k-time) before locking in a goal.
For custom targets, the [pace calculator](/tools/pace-calculator) handles any finish time. The [race splits calculator](/tools/splits) builds a full checkpoint table for your exact goal.
Build the fitness behind the pace
A [10K training plan](/plans/10k) adds one quality session and one long run per week on top of easy mileage. Most recreational runners improve fastest by holding easy days truly easy and treating race-pace work as a specific, limited stimulus - not every run.
**Find races:** Browse [10K races](/races/10k) worldwide or search by city such as [10Ks in London](/races/united-kingdom/london) or [10Ks in Sydney](/races/australia/sydney).