Paces to run a 10K in 35:00
Running a 10K in 35:00 means 3:30/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:30/km 5:38/mi
Your paces by percentage
Percentages use your current time. If you don't run 35:00 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 % | 4:12 | 6:46 | 0:50 | 1:41 | Moderate long run, aerobic base |
| 85 % | 4:01 | 6:29 | 0:48 | 1:37 | Long fast run, general endurance |
| 88 % | 3:55 | 6:19 | 0:47 | 1:34 | Progressive long fast run |
| 90 % | 3:51 | 6:12 | 0:46 | 1:32 | Supportive endurance, long tempo |
| 92 % | 3:47 | 6:05 | 0:45 | 1:31 | Sub-threshold, long reps |
| 95 % | 3:41 | 5:55 | 0:44 | 1:28 | Specific endurance |
| 97 % | 3:36 | 5:48 | 0:43 | 1:27 | Threshold, 1–2 km reps |
| 100 % | 3:30 | 5:38 | 0:42 | 1:24 | Race pace |
| 102 % | 3:26 | 5:31 | 0:41 | 1:22 | Specific reps, slightly faster |
| 105 % | 3:20 | 5:21 | 0:40 | 1:20 | Specific speed |
| 108 % | 3:13 | 5:11 | 0:39 | 1:17 | Speed, short reps |
| 110 % | 3:09 | 5:04 | 0:38 | 1:16 | Supportive speed |
| 115 % | 2:59 | 4:47 | 0:36 | 1:11 | Pure speed, short reps |
Easy days
- Very easy5:05–5:26/km
- Easy4:44–5:05/km
- Moderate4:12–4:33/km
Splits to run a 10K in 35:00
- 1 km3:30
- 2 km7:00
- 3 km10:30
- 4 km14:00
- 5 km17:30
- 6 km21:00
- 7 km24:30
- 8 km28:00
- 9 km31:30
- 10K35:00
Your equivalent times
- 5K16:52
- 10K35:00
- Half marathon1:17:20
- Marathon2:41:42
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 planNearby times
FAQ
What pace should my intervals be if I run a 10K in 35:00?
It depends on the session's purpose. Run specific work at race pace (3:30/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 35:00?
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.