Sub 40 minute 10K pace
To run a 10K in 40:00 you need to be running 6:26 per mile, or 4:00 per kilometre. That is 9.32 mph, or 15 km/h.
Split breakdown - 6:26/mile (4:00/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 6:26 | 6:26 |
| 2 | 6:26 | 12:52 |
| 3 | 6:26 | 19:19 |
| 4 | 6:26 | 25:45 |
| 5 | 6:26 | 32:11 |
| 6 | 6:26 | 38:37 |
| 6.21 | 1:23 | 40:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 4:00 | 4:00 |
| 2 | 4:00 | 8:00 |
| 3 | 4:00 | 12:00 |
| 4 | 4:00 | 16:00 |
| 5 | 4:00 | 20:00 |
| 6 | 4:00 | 24:00 |
| 7 | 4:00 | 28:00 |
| 8 | 4:00 | 32:00 |
| 9 | 4:00 | 36:00 |
| 10 | 4:00 | 40:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 5:38 | — |
| 5K | 19:18 | Sub 19 minute 5K pace |
| Half marathon | 1:28:33 | Sub 1:30 half marathon pace |
| Marathon | 3:04:38 | Sub 3:05 marathon pace |
| 50K | 3:40:12 | — |
| 100K | 7:25:10 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 40 minute 10K
Browse 10K training plans on Training Plan.
To see what your current fitness predicts, enter a recent race in the race time predictor.
Fine tune your goal pace with the race pace calculator.