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Pace, splits & training plan for a sub 1:10 10k.
To run a sub 1:10 10k, you need to maintain a pace of 7:00/km (11:16/mi).
Pace /km
7:00
min/km
Pace /mile
11:16
min/mi
Speed
8.6
km/h
Speed
5.3
mph
| 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 |
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.
A sub-70 minute 10K is a wonderful goal for newer runners or those building distance for the first time. Run three times per week: two easy runs of 25–35 minutes, and one longer run that you gradually extend to 10–11 km.
Once you can comfortably run 10K without stopping, add one faster session per week — this can be as simple as picking up the pace for 2 minutes, then easing off for 2 minutes, repeated 4–5 times during an easy run.
Allow 6–8 weeks and don't worry about pace on most of your runs. The goal is to build the endurance to run for 70 minutes continuously. Speed will come naturally as your fitness improves.
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 1:10. Every session synced to your watch.