Sub 45 minute 10K pace
To run a 10K in 45:00 you need to be running 7:15 per mile, or 4:30 per kilometre. That is 8.28 mph, or 13.33 km/h.
Split breakdown - 7:15/mile (4:30/km)
| Mile | Split | Clock |
|---|---|---|
| 1 | 7:15 | 7:15 |
| 2 | 7:15 | 14:29 |
| 3 | 7:15 | 21:44 |
| 4 | 7:15 | 28:58 |
| 5 | 7:15 | 36:13 |
| 6 | 7:15 | 43:27 |
| 6.21 | 1:33 | 45:00 |
| Km | Split | Clock |
|---|---|---|
| 1 | 4:30 | 4:30 |
| 2 | 4:30 | 9:00 |
| 3 | 4:30 | 13:30 |
| 4 | 4:30 | 18:00 |
| 5 | 4:30 | 22:30 |
| 6 | 4:30 | 27:00 |
| 7 | 4:30 | 31:30 |
| 8 | 4:30 | 36:00 |
| 9 | 4:30 | 40:30 |
| 10 | 4:30 | 45:00 |
Equivalent race times for other distances
| Distance | Equivalent time | Every split |
|---|---|---|
| Mile | 6:22 | — |
| 5K | 21:42 | Sub 22 minute 5K pace |
| Half marathon | 1:39:44 | Sub 1:40 half marathon pace |
| Marathon | 3:27:15 | Sub 3:25 marathon pace |
| 50K | 4:06:53 | — |
| 100K | 8:17:38 | — |
Equivalents come from the same VDOT model as the race time predictor, which assumes you are trained for each distance.
Training for a sub 45 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.