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Pace to run a 10K in one hour

By Jesús Narváez Tamés ·

What pace per kilometre and what speed a 60:00 10K is. The exact maths and how to split it so the second half does not fall apart.

6:00min/km

10.0 km/h

Distance
10 km
Time
1:00:00
Speed
10.0 km/h

Breaking the hour over 10K is the next step once 5K feels easy. The maths is round: time divided by ten kilometres, and the result is the average pace you have to hold.

The classic mistake is passing 5K in 28 minutes because the legs feel fresh and walking by kilometre eight. Run the first half right on the pace above or a touch slower, and if you have something left, push over the last two kilometres.

How this was calculated

Pace = total time / kilometres. There is no training formula here: it is the arithmetic of a result you already have.

Nearby values

The same calculation changing only the time. The highlighted row is this example.

TimeResult
58:005:48 min/km10.3 km/h
59:005:54 min/km10.2 km/h
1:00:006:00 min/km10.0 km/h
1:01:006:06 min/km9.8 km/h
1:02:006:12 min/km9.7 km/h

Adjust it to your numbers

The calculator starts from this example. If you change a field, that value is saved only on this device.

Units
Pace
9:39min/mi
Speed
6.21mph
Total time
1:00:00

Prediction (Riegel formula)

  • 1 km
    5:148:25/mi
  • 5 km
    28:479:16/mi
  • 10 km
    1:00:009:39/mi
    current
  • Half marathon
    2:12:2310:06/mi
  • Marathon
    4:36:0110:32/mi

The Riegel formula assumes adequate training for the target distance. For marathons it tends to overestimate.

Open the calculator without this example

Disclaimer: this calculator provides educational information and estimates based on standard formulas. It is not a substitute for personalised advice from a doctor, nutritionist or trainer. Consult a professional before making significant changes to your diet or training.
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Frequently asked questions

What pace do you need to run 10K in one hour?+

10 km in 1:00:00 is 6:00 min/km (10.0 km/h). It is the average pace of the whole race. Splitting it evenly across both halves helps the most.

What speed should I set on the treadmill?+

10 km in 1:00:00 is 6:00 min/km (10.0 km/h). The speed in km/h sits next to the pace. That is the number you set on the treadmill.

Worked examples

A specific profile, with the number already done. Open it if it looks like you, then adjust.