All pace guides / 10K
40 min 10K pace and splits
To run a 10K in 40:00, the average pace is 4:00 min/km. Use the even-pace checkpoints below or open the pre-filled calculator.
Split table
| km | Elapsed | Remaining |
|---|---|---|
| 1 | 4:00 | 36:00 |
| 2 | 8:00 | 32:00 |
| 3 | 12:00 | 28:00 |
| 4 | 16:00 | 24:00 |
| 5 | 20:00 | 20:00 |
| 6 | 24:00 | 16:00 |
| 7 | 28:00 | 12:00 |
| 8 | 32:00 | 8:00 |
| 9 | 36:00 | 4:00 |
| Finish | 40:00 | 0:00 |
Using the table on race day
On a 10K, a too-fast first kilometer can cost time later. The 5 km checkpoint is a simple check: at even pace it is exactly half the goal time. Adjust for the course and your condition, not just instant GPS pace.
Pace and times use whole seconds. Checkpoints use the target time and distance without intermediate rounding.
Frequently asked questions
What pace is needed?
The average pace is 4:00 min/km. Pace uses whole seconds; checkpoints are calculated from the target time without intermediate rounding.
What if my GPS watch records a longer distance?
The table uses the official race distance, not GPS distance. Corners, your running line and measurement error can add meters on a watch. Check official course markers.