10K Pace Chart

Find your target pace per mile in the left column and read across to see your 10K finish time. Example: 8:00/mi over 6.214 miles = 49:43. The chart also shows pace per kilometer and speed in mph.

It varies enormously with age, sex, and experience. A useful frame: recreational runners typically finish in the middle of this chart's range, while competitive club runners sit near the top. Race your current fitness, not the chart — then use our race predictor to set the next goal.

For shorter races, near-even splits with a strong final push work best for most runners. A common mistake is banking time early and fading — pacing off this chart helps avoid that.