10K Running Pace: Chart, Averages and Targets
A 10K is 6.2 miles. The benchmark most recreational runners aim at is a sub-60 10K, which needs 9:39 per mile (6:00 per km). A 50-minute 10K — 8:03 per mile (5:00 per km) — is a solid intermediate target.
10K pace chart
| Finish time | Pace / mile | Pace / km |
|---|---|---|
| 40:00 | 6:26 | 4:00 |
| 45:00 | 7:15 | 4:30 |
| 50:00 | 8:03 | 5:00 |
| 55:00 | 8:51 | 5:30 |
| 60:00 | 9:39 | 6:00 |
| 65:00 | 10:28 | 6:30 |
| 70:00 | 11:16 | 7:00 |
| 75:00 | 12:04 | 7:30 |
| 80:00 | 12:52 | 8:00 |
What's an average 10K pace?
Most recreational runners finish a 10K in 55 to 70 minutes, which is roughly 9:00 to 11:15 per mile. Beginners running their first 10K commonly land between 70 and 80 minutes, and there is nothing wrong with that — finishing without walking is the achievement.
10K pace is not 5K pace
The most common pacing error is running a 10K at your 5K effort. As a rule of thumb your 10K pace is about 15–20 seconds per mile slower than your 5K pace. It should feel controlled — comfortably hard — for the first half, not hard from the gun.
Get your exact splits
Enter your goal time in the pace calculator to see the pace you need for every mile and kilometre. To sanity-check whether that goal is realistic, run a recent 5K or half result through the race-time predictor, or see the average 10K time by age to find your bracket.