Running a 10k is no easy endeavor. Whether you’re preparing for your very first race or hoping to land a new PR, estimating your paces ahead of time can help you hit your goals. Using a 10k pace chart on race day and during training provides helpful guidance along the way.
What is a good pace for a 10k?
A good 10k pace will depends on a variety of factors: your age, fitness level, experience, training, health, and race day conditions.
One of the easiest ways to pick a goal is to use a 10k time chart to give you an estimated finish time based on a mile pace that is closest to what you’ve been running during training.
Related: How to Find Your Perfect Running Pace
This 10k pace chart breaks down each mile split for various paces. You’ll be able to find the closest pace to your goals with a range of options from 5:00 to 16:00 minutes per mile, broken down in 30 second intervals.
Program your mile splits in your watch for guidance on race day, or aim for the estimated finished time. Download the free 10k pace chart here!
10k Pace Chart
Finding a 10k pace chart prior to race day will help you narrow your focus and set concrete goals.
To use this running pace chart, simply find your running pace in the left hand column and then follow the row to find each mile split.
Some runners are able to maintain a consistent pace once they get started. If you find that you’re able to maintain your pace throughout the 10k, use the time chart below to find the pace you’ll need to run to meet your goal finish time.
10k Time Chart
Once you know your average running pace, this chart will help you estimate your finish time. With running paces from 5:00 to 14:00 minutes per mile in 5 second intervals, you can get an accurate estimate of your 10k time.
Or, if you have a goal in mind, use this chart to help determine the pace you will need to maintain to finish your 10k in that time.
As you prepare for your race, try this Couch to 10k training plan to help you arrive prepared and confident!
