Paces to run a 10K in 33:00
Running a 10K in 33:00 means 3:18/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:18/km 5:19/mi
Your paces by percentage
Percentages use your current time. If you don't run 33:00 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 % | 3:58 | 6:22 | 0:48 | 1:35 | Moderate long run, aerobic base |
| 85 % | 3:48 | 6:06 | 0:46 | 1:31 | Long fast run, general endurance |
| 88 % | 3:42 | 5:57 | 0:44 | 1:29 | Progressive long fast run |
| 90 % | 3:38 | 5:51 | 0:44 | 1:27 | Supportive endurance, long tempo |
| 92 % | 3:34 | 5:44 | 0:43 | 1:26 | Sub-threshold, long reps |
| 95 % | 3:28 | 5:35 | 0:42 | 1:23 | Specific endurance |
| 97 % | 3:24 | 5:28 | 0:41 | 1:22 | Threshold, 1–2 km reps |
| 100 % | 3:18 | 5:19 | 0:40 | 1:19 | Race pace |
| 102 % | 3:14 | 5:12 | 0:39 | 1:18 | Specific reps, slightly faster |
| 105 % | 3:08 | 5:03 | 0:38 | 1:15 | Specific speed |
| 108 % | 3:02 | 4:53 | 0:36 | 1:13 | Speed, short reps |
| 110 % | 2:58 | 4:47 | 0:36 | 1:11 | Supportive speed |
| 115 % | 2:48 | 4:31 | 0:34 | 1:07 | Pure speed, short reps |
Easy days
- Very easy4:47–5:07/km
- Easy4:27–4:47/km
- Moderate3:58–4:17/km
Splits to run a 10K in 33:00
- 1 km3:18
- 2 km6:36
- 3 km9:54
- 4 km13:12
- 5 km16:30
- 6 km19:48
- 7 km23:06
- 8 km26:24
- 9 km29:42
- 10K33:00
Your equivalent times
- 5K15:54
- 10K33:00
- Half marathon1:12:50
- Marathon2:32:26
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 33:00?
It depends on the session's purpose. Run specific work at race pace (3:18/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 33:00?
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.