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Dangelo builds you a personalized 8-week plan for your exact target time of 42 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 42 minute 10k.
A 42 minute 10k is a pace of 4:12 per kilometre (6:46 per mile), or 14.3 km/h (8.9 mph).
4:12
6:46
14.3
8.9
| KM | Cumulative Time |
|---|---|
| 1 | 4:12 |
| 2 | 8:24 |
| 3 | 12:36 |
| 4 | 16:48 |
| 5 | 21:00 |
| 6 | 25:12 |
| 7 | 29:24 |
| 8 | 33:36 |
| 9 | 37:48 |
| 10 | 42:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 6:46 |
| 2 | 13:31 |
| 3 | 20:17 |
| 4 | 27:02 |
| 5 | 33:48 |
| 6 | 40:33 |
| 6.21 | 42:00 |
Race, tempo and interval paces from the matching 42 minute 10k training plan, plus two real weeks already on it.
4:12
4:02–4:32
3:32–3:56
Easy 5km
Ladder Intervals
Easy 8km
Tempo
Rest
Race Pace 5km
Long Run 19km
Easy 5km
Intervals
Easy 11km
Progression
Rest
Race Pace 5km
Progression
At 4:12/km, you're running at a fast, sustained tempo. Breathing is heavy and rhythmic, and concentration on form becomes important in the second half. This is a pace that rewards disciplined training and smart race execution — go out too fast and you'll pay heavily after the halfway mark.
Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 42 minute. Every session synced to your watch.