Sub-45:00 10K is 4:30 per km
Pace needed for sub-45:00 10k
4:30 / km
- Per mile
- 7:15 / mi
- Finish time
- 45:00
- Distance
- 10 km (6.21 mi)
To run sub-45:00 10k you need 4:30 per kilometre, or 7:15 per mile, held across the full 10 km. The split table below shows the clock time at each kilometre.
| Distance | Elapsed time |
|---|---|
| 1 km | 4:30 |
| 2 km | 9:00 |
| 3 km | 13:30 |
| 4 km | 18:00 |
| 5 km | 22:30 |
| 6 km | 27:00 |
| 7 km | 31:30 |
| 8 km | 36:00 |
| 9 km | 40:30 |
| 10 km | 45:00 |
Get a quarterly nudge to re-check your numbers
Four emails a year: a reminder to re-take your numbers, and what changed in the guidance behind these tools. No spam, unsubscribe any time.
Double opt-in: you will get one confirmation email and nothing else until you click it.