The 5K checkpoint is the one to watch: if you reach it on schedule and feel controlled, you can hold or pick up the pace in the second half.
10K pace chart
Even pace. Tap a row to load that finish time into the calculator and print a pace band.
| Finish time | Pace /mile | Pace /km | 1 mi | 5K |
|---|---|---|---|---|
| 30:00 | 4:50 | 3:00 | 4:50 | 15:00 |
| 32:00 | 5:09 | 3:12 | 5:09 | 16:00 |
| 34:00 | 5:28 | 3:24 | 5:28 | 17:00 |
| 36:00 | 5:48 | 3:36 | 5:48 | 18:00 |
| 38:00 | 6:07 | 3:48 | 6:07 | 19:00 |
| 40:00 | 6:26 | 4:00 | 6:26 | 20:00 |
| 42:00 | 6:46 | 4:12 | 6:46 | 21:00 |
| 44:00 | 7:05 | 4:24 | 7:05 | 22:00 |
| 46:00 | 7:24 | 4:36 | 7:24 | 23:00 |
| 48:00 | 7:43 | 4:48 | 7:43 | 24:00 |
| 50:00 | 8:03 | 5:00 | 8:03 | 25:00 |
| 52:00 | 8:22 | 5:12 | 8:22 | 26:00 |
| 54:00 | 8:41 | 5:24 | 8:41 | 27:00 |
| 56:00 | 9:01 | 5:36 | 9:01 | 28:00 |
| 58:00 | 9:20 | 5:48 | 9:20 | 29:00 |
| 1:00:00 | 9:39 | 6:00 | 9:39 | 30:00 |
| 1:02:00 | 9:59 | 6:12 | 9:59 | 31:00 |
| 1:04:00 | 10:18 | 6:24 | 10:18 | 32:00 |
| 1:06:00 | 10:37 | 6:36 | 10:37 | 33:00 |
| 1:08:00 | 10:57 | 6:48 | 10:57 | 34:00 |
| 1:10:00 | 11:16 | 7:00 | 11:16 | 35:00 |
| 1:12:00 | 11:35 | 7:12 | 11:35 | 36:00 |
| 1:14:00 | 11:55 | 7:24 | 11:55 | 37:00 |
| 1:16:00 | 12:14 | 7:36 | 12:14 | 38:00 |
| 1:18:00 | 12:33 | 7:48 | 12:33 | 39:00 |
| 1:20:00 | 12:52 | 8:00 | 12:52 | 40:00 |
| 1:22:00 | 13:12 | 8:12 | 13:12 | 41:00 |
| 1:24:00 | 13:31 | 8:24 | 13:31 | 42:00 |
| 1:26:00 | 13:50 | 8:36 | 13:50 | 43:00 |
| 1:28:00 | 14:10 | 8:48 | 14:10 | 44:00 |
| 1:30:00 | 14:29 | 9:00 | 14:29 | 45:00 |
Even pace or negative split?
An even pace spreads the effort over the whole race and is the simplest plan. A negative split — running the second half slightly faster than the first — holds back early, when adrenaline and a crowded start make it easy to go out too fast.
The negative split options here make the second half 1% or 2% faster than the first. On a 4-hour marathon, 2% means about 2:01:12 for the first half and 1:58:48 for the second. A positive split (a faster first half) is included for comparison, but going out fast usually costs more time later than it banks.
More pace charts and tools
- Running Pace Chart & Pace Band
- Marathon Pace Chart
- Half Marathon Pace Chart
- 5K Pace Chart
- Printable Pace Band Generator
- Sub-4 Hour Marathon Pace
- 3 Hour Marathon Pace
- 3:30 Marathon Pace
- 5 Hour Marathon Pace
- Sub-2 Hour Half Marathon Pace
- Treadmill Pace Chart
- Min per Km to Min per Mile Converter
Frequently asked questions
What pace is a 1-hour 10K?
9:39 per mile, or 6:00 per km.
What pace is a 45-minute 10K?
7:15 per mile, or 4:30 per km.
How many miles is a 10K?
About 6.2 miles (6.214 miles, or exactly 10 kilometers).