Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 1:10. Every session synced to your watch.
Pace, splits & training plan for a sub 1:10 10k.
A 1:10 10k is a pace of 7:00 per kilometre (11:16 per mile), or 8.6 km/h (5.3 mph).
7:00
11:16
8.6
5.3
| KM | Cumulative Time |
|---|---|
| 1 | 7:00 |
| 2 | 14:00 |
| 3 | 21:00 |
| 4 | 28:00 |
| 5 | 35:00 |
| 6 | 42:00 |
| 7 | 49:00 |
| 8 | 56:00 |
| 9 | 1:03:00 |
| 10 | 1:10:00 |
| Mile | Cumulative Time |
|---|---|
| 1 | 11:16 |
| 2 | 22:32 |
| 3 | 33:48 |
| 4 | 45:04 |
| 5 | 56:20 |
| 6 | 1:07:36 |
| 6.21 | 1:10:00 |
Race, tempo and interval paces from the matching 1:10 10k training plan, plus two real weeks already on it.
7:00
6:43–7:13
5:53–6:17
Rest
Intervals
Easy 7km
Tempo
Rest
Easy 5km
Long Run 8.5km
Rest
Intervals
Easy 7km
Progression
Rest
Easy 5km
Progression
A 7:00/km pace is a comfortable but deliberate running effort. You might be able to say a short sentence between breaths. For many people stepping up from shorter distances or coming back to running, this is a perfectly respectable pace that will carry you through 10 kilometres with confidence.
Get Your Free 10K Training Plan
Dangelo builds you a personalized 8-week plan for your exact target time of 1:10. Every session synced to your watch.