Paces to run a 10K in 37:00
Running a 10K in 37:00 means 3:42/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
3:42/km 5:57/mi
Your paces by percentage
Percentages use your current time. If you don't run 37:00 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 % | 4:26 | 7:09 | 0:53 | 1:47 | Moderate long run, aerobic base |
| 85 % | 4:15 | 6:51 | 0:51 | 1:42 | Long fast run, general endurance |
| 88 % | 4:09 | 6:40 | 0:50 | 1:39 | Progressive long fast run |
| 90 % | 4:04 | 6:33 | 0:49 | 1:38 | Supportive endurance, long tempo |
| 92 % | 4:00 | 6:26 | 0:48 | 1:36 | Sub-threshold, long reps |
| 95 % | 3:53 | 6:15 | 0:47 | 1:33 | Specific endurance |
| 97 % | 3:49 | 6:08 | 0:46 | 1:31 | Threshold, 1–2 km reps |
| 100 % | 3:42 | 5:57 | 0:44 | 1:29 | Race pace |
| 102 % | 3:38 | 5:50 | 0:44 | 1:27 | Specific reps, slightly faster |
| 105 % | 3:31 | 5:39 | 0:42 | 1:24 | Specific speed |
| 108 % | 3:24 | 5:29 | 0:41 | 1:22 | Speed, short reps |
| 110 % | 3:20 | 5:22 | 0:40 | 1:20 | Supportive speed |
| 115 % | 3:09 | 5:04 | 0:38 | 1:15 | Pure speed, short reps |
Easy days
- Very easy5:22–5:44/km
- Easy5:00–5:22/km
- Moderate4:26–4:49/km
Splits to run a 10K in 37:00
- 1 km3:42
- 2 km7:24
- 3 km11:06
- 4 km14:48
- 5 km18:30
- 6 km22:12
- 7 km25:54
- 8 km29:36
- 9 km33:18
- 10K37:00
Your equivalent times
- 5K17:50
- 10K37:00
- Half marathon1:21:49
- Marathon2:50:54
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 37:00?
It depends on the session's purpose. Run specific work at race pace (3:42/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 37:00?
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.