10K pace chart
Pace, treadmill speed and split times for 10K finish times from 30:00 to 1:30:00, assuming an even pace for all 6.21 miles (10 km).
| Finish time | Pace /mile | Pace /km | mph | 1 mi | 5K | 5 mi |
|---|---|---|---|---|---|---|
| 30:00 | 4:50 | 3:00 | 12.43 | 4:50 | 15:00 | 24:08 |
| 31:00 | 4:59 | 3:06 | 12.03 | 4:59 | 15:30 | 24:57 |
| 32:00 | 5:09 | 3:12 | 11.65 | 5:09 | 16:00 | 25:45 |
| 33:00 | 5:19 | 3:18 | 11.30 | 5:19 | 16:30 | 26:33 |
| 34:00 | 5:28 | 3:24 | 10.97 | 5:28 | 17:00 | 27:22 |
| 35:00 | 5:38 | 3:30 | 10.65 | 5:38 | 17:30 | 28:10 |
| 36:00 | 5:48 | 3:36 | 10.36 | 5:48 | 18:00 | 28:58 |
| 37:00 | 5:57 | 3:42 | 10.08 | 5:57 | 18:30 | 29:46 |
| 38:00 | 6:07 | 3:48 | 9.81 | 6:07 | 19:00 | 30:35 |
| 39:00 | 6:17 | 3:54 | 9.56 | 6:17 | 19:30 | 31:23 |
| 40:00 | 6:26 | 4:00 | 9.32 | 6:26 | 20:00 | 32:11 |
| 41:00 | 6:36 | 4:06 | 9.09 | 6:36 | 20:30 | 32:59 |
| 42:00 | 6:46 | 4:12 | 8.88 | 6:46 | 21:00 | 33:48 |
| 43:00 | 6:55 | 4:18 | 8.67 | 6:55 | 21:30 | 34:36 |
| 44:00 | 7:05 | 4:24 | 8.47 | 7:05 | 22:00 | 35:24 |
| 45:00 | 7:15 | 4:30 | 8.28 | 7:15 | 22:30 | 36:13 |
| 46:00 | 7:24 | 4:36 | 8.10 | 7:24 | 23:00 | 37:01 |
| 47:00 | 7:34 | 4:42 | 7.93 | 7:34 | 23:30 | 37:49 |
| 48:00 | 7:43 | 4:48 | 7.77 | 7:43 | 24:00 | 38:37 |
| 49:00 | 7:53 | 4:54 | 7.61 | 7:53 | 24:30 | 39:26 |
| 50:00 | 8:03 | 5:00 | 7.46 | 8:03 | 25:00 | 40:14 |
| 51:00 | 8:12 | 5:06 | 7.31 | 8:12 | 25:30 | 41:02 |
| 52:00 | 8:22 | 5:12 | 7.17 | 8:22 | 26:00 | 41:51 |
| 53:00 | 8:32 | 5:18 | 7.03 | 8:32 | 26:30 | 42:39 |
| 54:00 | 8:41 | 5:24 | 6.90 | 8:41 | 27:00 | 43:27 |
| 55:00 | 8:51 | 5:30 | 6.78 | 8:51 | 27:30 | 44:15 |
| 56:00 | 9:01 | 5:36 | 6.66 | 9:01 | 28:00 | 45:04 |
| 57:00 | 9:10 | 5:42 | 6.54 | 9:10 | 28:30 | 45:52 |
| 58:00 | 9:20 | 5:48 | 6.43 | 9:20 | 29:00 | 46:40 |
| 59:00 | 9:30 | 5:54 | 6.32 | 9:30 | 29:30 | 47:29 |
| 1:00:00 | 9:39 | 6:00 | 6.21 | 9:39 | 30:00 | 48:17 |
| 1:01:00 | 9:49 | 6:06 | 6.11 | 9:49 | 30:30 | 49:05 |
| 1:02:00 | 9:59 | 6:12 | 6.01 | 9:59 | 31:00 | 49:53 |
| 1:03:00 | 10:08 | 6:18 | 5.92 | 10:08 | 31:30 | 50:42 |
| 1:04:00 | 10:18 | 6:24 | 5.83 | 10:18 | 32:00 | 51:30 |
| 1:05:00 | 10:28 | 6:30 | 5.74 | 10:28 | 32:30 | 52:18 |
| 1:06:00 | 10:37 | 6:36 | 5.65 | 10:37 | 33:00 | 53:07 |
| 1:07:00 | 10:47 | 6:42 | 5.56 | 10:47 | 33:30 | 53:55 |
| 1:08:00 | 10:57 | 6:48 | 5.48 | 10:57 | 34:00 | 54:43 |
| 1:09:00 | 11:06 | 6:54 | 5.40 | 11:06 | 34:30 | 55:31 |
| 1:10:00 | 11:16 | 7:00 | 5.33 | 11:16 | 35:00 | 56:20 |
| 1:11:00 | 11:26 | 7:06 | 5.25 | 11:26 | 35:30 | 57:08 |
| 1:12:00 | 11:35 | 7:12 | 5.18 | 11:35 | 36:00 | 57:56 |
| 1:13:00 | 11:45 | 7:18 | 5.11 | 11:45 | 36:30 | 58:44 |
| 1:14:00 | 11:55 | 7:24 | 5.04 | 11:55 | 37:00 | 59:33 |
| 1:15:00 | 12:04 | 7:30 | 4.97 | 12:04 | 37:30 | 1:00:21 |
| 1:16:00 | 12:14 | 7:36 | 4.91 | 12:14 | 38:00 | 1:01:09 |
| 1:17:00 | 12:24 | 7:42 | 4.84 | 12:24 | 38:30 | 1:01:58 |
| 1:18:00 | 12:33 | 7:48 | 4.78 | 12:33 | 39:00 | 1:02:46 |
| 1:19:00 | 12:43 | 7:54 | 4.72 | 12:43 | 39:30 | 1:03:34 |
| 1:20:00 | 12:52 | 8:00 | 4.66 | 12:52 | 40:00 | 1:04:22 |
| 1:21:00 | 13:02 | 8:06 | 4.60 | 13:02 | 40:30 | 1:05:11 |
| 1:22:00 | 13:12 | 8:12 | 4.55 | 13:12 | 41:00 | 1:05:59 |
| 1:23:00 | 13:21 | 8:18 | 4.49 | 13:21 | 41:30 | 1:06:47 |
| 1:24:00 | 13:31 | 8:24 | 4.44 | 13:31 | 42:00 | 1:07:36 |
| 1:25:00 | 13:41 | 8:30 | 4.39 | 13:41 | 42:30 | 1:08:24 |
| 1:26:00 | 13:50 | 8:36 | 4.34 | 13:50 | 43:00 | 1:09:12 |
| 1:27:00 | 14:00 | 8:42 | 4.29 | 14:00 | 43:30 | 1:10:00 |
| 1:28:00 | 14:10 | 8:48 | 4.24 | 14:10 | 44:00 | 1:10:49 |
| 1:29:00 | 14:19 | 8:54 | 4.19 | 14:19 | 44:30 | 1:11:37 |
| 1:30:00 | 14:29 | 9:00 | 4.14 | 14:29 | 45:00 | 1:12:25 |
10K finish time by pace per mile
If your plan or watch gives a pace per mile, find it here for the finish time it adds up to.
| Pace /mile | Pace /km | mph | 10K time |
|---|---|---|---|
| 5:00 | 3:06 | 12.00 | 31:04 |
| 5:15 | 3:16 | 11.43 | 32:37 |
| 5:30 | 3:25 | 10.91 | 34:11 |
| 5:45 | 3:34 | 10.43 | 35:44 |
| 6:00 | 3:44 | 10.00 | 37:17 |
| 6:15 | 3:53 | 9.60 | 38:50 |
| 6:30 | 4:02 | 9.23 | 40:23 |
| 6:45 | 4:12 | 8.89 | 41:57 |
| 7:00 | 4:21 | 8.57 | 43:30 |
| 7:15 | 4:30 | 8.28 | 45:03 |
| 7:30 | 4:40 | 8.00 | 46:36 |
| 7:45 | 4:49 | 7.74 | 48:09 |
| 8:00 | 4:58 | 7.50 | 49:43 |
| 8:15 | 5:08 | 7.27 | 51:16 |
| 8:30 | 5:17 | 7.06 | 52:49 |
| 8:45 | 5:26 | 6.86 | 54:22 |
| 9:00 | 5:36 | 6.67 | 55:55 |
| 9:15 | 5:45 | 6.49 | 57:29 |
| 9:30 | 5:54 | 6.32 | 59:02 |
| 9:45 | 6:04 | 6.15 | 1:00:35 |
| 10:00 | 6:13 | 6.00 | 1:02:08 |
| 10:15 | 6:22 | 5.85 | 1:03:41 |
| 10:30 | 6:31 | 5.71 | 1:05:15 |
| 10:45 | 6:41 | 5.58 | 1:06:48 |
| 11:00 | 6:50 | 5.45 | 1:08:21 |
| 11:15 | 6:59 | 5.33 | 1:09:54 |
| 11:30 | 7:09 | 5.22 | 1:11:27 |
| 11:45 | 7:18 | 5.11 | 1:13:01 |
| 12:00 | 7:27 | 5.00 | 1:14:34 |
| 12:15 | 7:37 | 4.90 | 1:16:07 |
| 12:30 | 7:46 | 4.80 | 1:17:40 |
| 12:45 | 7:55 | 4.71 | 1:19:13 |
| 13:00 | 8:05 | 4.62 | 1:20:47 |
| 13:15 | 8:14 | 4.53 | 1:22:20 |
| 13:30 | 8:23 | 4.44 | 1:23:53 |
| 13:45 | 8:33 | 4.36 | 1:25:26 |
| 14:00 | 8:42 | 4.29 | 1:27:00 |
| 14:15 | 8:51 | 4.21 | 1:28:33 |
| 14:30 | 9:01 | 4.14 | 1:30:06 |
| 14:45 | 9:10 | 4.07 | 1:31:39 |
| 15:00 | 9:19 | 4.00 | 1:33:12 |
10K pace chart in kilometers
The same chart by pace per kilometer:
| Pace /km | Pace /mile | km/h | 10K time |
|---|---|---|---|
| 3:00 | 4:50 | 20.0 | 30:00 |
| 3:10 | 5:06 | 18.9 | 31:40 |
| 3:20 | 5:22 | 18.0 | 33:20 |
| 3:30 | 5:38 | 17.1 | 35:00 |
| 3:40 | 5:54 | 16.4 | 36:40 |
| 3:50 | 6:10 | 15.7 | 38:20 |
| 4:00 | 6:26 | 15.0 | 40:00 |
| 4:10 | 6:42 | 14.4 | 41:40 |
| 4:20 | 6:58 | 13.8 | 43:20 |
| 4:30 | 7:15 | 13.3 | 45:00 |
| 4:40 | 7:31 | 12.9 | 46:40 |
| 4:50 | 7:47 | 12.4 | 48:20 |
| 5:00 | 8:03 | 12.0 | 50:00 |
| 5:10 | 8:19 | 11.6 | 51:40 |
| 5:20 | 8:35 | 11.3 | 53:20 |
| 5:30 | 8:51 | 10.9 | 55:00 |
| 5:40 | 9:07 | 10.6 | 56:40 |
| 5:50 | 9:23 | 10.3 | 58:20 |
| 6:00 | 9:39 | 10.0 | 1:00:00 |
| 6:10 | 9:55 | 9.7 | 1:01:40 |
| 6:20 | 10:12 | 9.5 | 1:03:20 |
| 6:30 | 10:28 | 9.2 | 1:05:00 |
| 6:40 | 10:44 | 9.0 | 1:06:40 |
| 6:50 | 11:00 | 8.8 | 1:08:20 |
| 7:00 | 11:16 | 8.6 | 1:10:00 |
| 7:10 | 11:32 | 8.4 | 1:11:40 |
| 7:20 | 11:48 | 8.2 | 1:13:20 |
| 7:30 | 12:04 | 8.0 | 1:15:00 |
| 7:40 | 12:20 | 7.8 | 1:16:40 |
| 7:50 | 12:36 | 7.7 | 1:18:20 |
| 8:00 | 12:52 | 7.5 | 1:20:00 |
| 8:10 | 13:09 | 7.3 | 1:21:40 |
| 8:20 | 13:25 | 7.2 | 1:23:20 |
| 8:30 | 13:41 | 7.1 | 1:25:00 |
| 8:40 | 13:57 | 6.9 | 1:26:40 |
| 8:50 | 14:13 | 6.8 | 1:28:20 |
| 9:00 | 14:29 | 6.7 | 1:30:00 |
| 9:10 | 14:45 | 6.5 | 1:31:40 |
| 9:20 | 15:01 | 6.4 | 1:33:20 |
| 9:30 | 15:17 | 6.3 | 1:35:00 |
What pace is a 1-hour 10K?
A 1-hour 10K takes a 9:39 mile, or 6:00 per kilometer, held for all 6.21 miles. That is 6.21 mph (10.00 km/h) on a treadmill. Paces for other common goals:
| Goal | Pace /mile | Pace /km | 5K split |
|---|---|---|---|
| 40:00 | 6:26 | 4:00 | 20:00 |
| 45:00 | 7:15 | 4:30 | 22:30 |
| 50:00 | 8:03 | 5:00 | 25:00 |
| 55:00 | 8:51 | 5:30 | 27:30 |
| 1:00:00 | 9:39 | 6:00 | 30:00 |
| 1:10:00 | 11:16 | 7:00 | 35:00 |
To break a goal time rather than match it, run slightly faster than the pace listed for it.
What treadmill speed do I need for my goal time?
Most treadmills set speed in steps of 0.1, so round up to the next tenth or you will run slightly slower than goal pace. For a 1-hour 10K, 6.21 mph means setting 6.3 mph.
| Goal | Exact mph | Set to (mph) | Exact km/h | Set to (km/h) |
|---|---|---|---|---|
| 40:00 | 9.32 | 9.4 | 15.00 | 15.0 |
| 45:00 | 8.28 | 8.3 | 13.33 | 13.4 |
| 50:00 | 7.46 | 7.5 | 12.00 | 12.0 |
| 55:00 | 6.78 | 6.8 | 10.91 | 11.0 |
| 1:00:00 | 6.21 | 6.3 | 10.00 | 10.0 |
| 1:10:00 | 5.33 | 5.4 | 8.57 | 8.6 |
For any other speed, the treadmill pace chart converts mph and km/h to pace and covers how treadmill running compares with running outside. The treadmill calorie calculator estimates what a session at race pace burns, and our treadmill picks cover machines built for running.
How long does it take to walk a 10K?
About 2:04:16 at 3 mph. The CDC counts walking at 2.5 mph or faster as brisk, moderate-intensity exercise.
| Walking speed | Pace /mile | 10K time |
|---|---|---|
| 2.5 mph4.0 km/h | 24:00 | 2:29:08 |
| 3 mph4.8 km/h | 20:00 | 2:04:16 |
| 3.5 mph5.6 km/h | 17:09 | 1:46:31 |
| 4 mph6.4 km/h | 15:00 | 1:33:12 |
How many miles is a 10K?
A 10K is 10 km, or 6.21 miles. Pace charts for the other distances: marathon, half marathon and 5K.
How this chart works
Pace is finish time divided by distance. A mile is exactly 1.609344 km, and road race distances follow World Athletics rules: the marathon is 42.195 km and the half marathon half of that. Split times assume one steady pace from start to finish, and treadmill speeds assume a belt that runs at the speed it displays, with no incline. Times are rounded to the nearest second.
Sources
- World Athletics Technical Rules, TR 55.1 (road race distances; marathon 42.195 km). worldathletics.org/about-iaaf/documents/book-of-rules
- NIST Special Publication 811, Appendix B.8 (mile = 1609.344 m exactly). www.nist.gov/pml/special-publication-811/nist-guide-si-appendix-b-conversion-factors/nist-guide-si-appendix-b8
- CDC. How to measure physical activity intensity (brisk walking, METs). www.cdc.gov/physical-activity-basics/measuring/index.html
Sources checked 2026-10-19.