Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 55 minute. Every session synced to your watch.
Pace, splits & training plan for a sub 55 minute 10k.
A 55 minute 10k is a pace of 5:30 per kilometre (8:51 per mile), or 10.9 km/h (6.8 mph).
Pace /km
5:30
min/km
Pace /mile
8:51
min/mi
Speed
10.9
km/h
Speed
6.8
mph
| KM | Cumulative Time |
|---|---|
| 1 | 5:30 |
| 2 | 11:00 |
| 3 | 16:30 |
| 4 | 22:00 |
| 5 | 27:30 |
| 6 | 33:00 |
| 7 | 38:30 |
| 8 | 44:00 |
| 9 | 49:30 |
| 10 | 55:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 8:51 |
| 2 | 17:42 |
| 3 | 26:33 |
| 4 | 35:24 |
| 5 | 44:15 |
| 6 | 53:07 |
| 6.21 | 55:00 |
Race, tempo and interval paces from the matching 55 minute 10k training plan, plus two real weeks already on it.
Race
5:30
min/km
Tempo
5:17–5:47
min/km
Intervals
4:37–5:01
min/km
Rest
Intervals
5:03 - 5:27 / km
Easy 7km
6:57 - 7:27 / km
Tempo
5:47 - 6:17 / km
Rest
Easy 5km
6:57 - 7:27 / km
Long Run 8.5km
7:12 - 8:05 / km
Rest
Intervals
5:03 - 5:27 / km
Easy 7km
6:57 - 7:27 / km
Progression
5:47 - 6:17 / km
Rest
Easy 5km
6:57 - 7:27 / km
Progression
7:12 - 8:05 / km
A 5:30/km pace is a steady, purposeful effort — quicker than a jog, but controlled enough that you can speak in short phrases. The first half should feel comfortable; the test comes between 7 and 9 kilometres, where holding pace takes real focus. For most runners chasing this target, the goal is turning an on-off relationship with the hour barrier into a confident 55.
Pace /km
Pace /mile
Speed
Speed
Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 55 minute. Every session synced to your watch.