Paces to run a 10K in 32:00
Running a 10K in 32:00 means 3:12/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:12/km 5:09/mi
Your paces by percentage
Percentages use your current time. If you don't run 32:00 yet, use today's result: training at a pace you don't have costs more than it gives.
| % | /km | /mi | 200 m | 400 m | What it's for |
|---|---|---|---|---|---|
| 80 % | 3:50 | 6:11 | 0:46 | 1:32 | Moderate long run, aerobic base |
| 85 % | 3:41 | 5:55 | 0:44 | 1:28 | Long fast run, general endurance |
| 88 % | 3:35 | 5:46 | 0:43 | 1:26 | Progressive long fast run |
| 90 % | 3:31 | 5:40 | 0:42 | 1:24 | Supportive endurance, long tempo |
| 92 % | 3:27 | 5:34 | 0:41 | 1:23 | Sub-threshold, long reps |
| 95 % | 3:22 | 5:24 | 0:40 | 1:21 | Specific endurance |
| 97 % | 3:18 | 5:18 | 0:40 | 1:19 | Threshold, 1–2 km reps |
| 100 % | 3:12 | 5:09 | 0:38 | 1:17 | Race pace |
| 102 % | 3:08 | 5:03 | 0:38 | 1:15 | Specific reps, slightly faster |
| 105 % | 3:02 | 4:54 | 0:36 | 1:13 | Specific speed |
| 108 % | 2:57 | 4:44 | 0:35 | 1:11 | Speed, short reps |
| 110 % | 2:53 | 4:38 | 0:35 | 1:09 | Supportive speed |
| 115 % | 2:43 | 4:23 | 0:33 | 1:05 | Pure speed, short reps |
Easy days
- Very easy4:38–4:58/km
- Easy4:19–4:38/km
- Moderate3:50–4:10/km
Splits to run a 10K in 32:00
- 1 km3:12
- 2 km6:24
- 3 km9:36
- 4 km12:48
- 5 km16:00
- 6 km19:12
- 7 km22:24
- 8 km25:36
- 9 km28:48
- 10K32:00
Your equivalent times
- 5K15:24
- 10K32:00
- Half marathon1:10:35
- Marathon2:27:48
VDOT estimate with the same fitness. Longer distances also need that distance's specific training.
Your full plan at these paces
A coach writes 8 to 18-week plans, and we set every session to your paces. Free during the beta.
Build my planFAQ
What pace should my intervals be if I run a 10K in 32:00?
It depends on the session's purpose. Run specific work at race pace (3:12/km), specific speed at around 105% and the endurance behind it at 90–95%. The table above lists each pace.
What if my goal is to break 32:00?
Train from your current time and recalibrate every four weeks. When sessions feel easy, raise the reference time and we update every pace.
Why isn't 90% just pace divided by 0.9?
Canova applies the percentage to pace: 90% is 10% slower. Every step sits the same number of seconds apart.