Paces to run a 10K in 42:00
Running a 10K in 42:00 means 4:12/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:12/km 6:46/mi
Your paces by percentage
Percentages use your current time. If you don't run 42:00 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 % | 5:02 | 8:07 | 1:00 | 2:01 | Moderate long run, aerobic base |
| 85 % | 4:50 | 7:46 | 0:58 | 1:56 | Long fast run, general endurance |
| 88 % | 4:42 | 7:34 | 0:56 | 1:53 | Progressive long fast run |
| 90 % | 4:37 | 7:26 | 0:55 | 1:51 | Supportive endurance, long tempo |
| 92 % | 4:32 | 7:18 | 0:54 | 1:49 | Sub-threshold, long reps |
| 95 % | 4:25 | 7:06 | 0:53 | 1:46 | Specific endurance |
| 97 % | 4:20 | 6:58 | 0:52 | 1:44 | Threshold, 1–2 km reps |
| 100 % | 4:12 | 6:46 | 0:50 | 1:41 | Race pace |
| 102 % | 4:07 | 6:37 | 0:49 | 1:39 | Specific reps, slightly faster |
| 105 % | 3:59 | 6:25 | 0:48 | 1:36 | Specific speed |
| 108 % | 3:52 | 6:13 | 0:46 | 1:33 | Speed, short reps |
| 110 % | 3:47 | 6:05 | 0:45 | 1:31 | Supportive speed |
| 115 % | 3:34 | 5:45 | 0:43 | 1:26 | Pure speed, short reps |
Easy days
- Very easy6:05–6:31/km
- Easy5:40–6:05/km
- Moderate5:02–5:28/km
Splits to run a 10K in 42:00
- 1 km4:12
- 2 km8:24
- 3 km12:36
- 4 km16:48
- 5 km21:00
- 6 km25:12
- 7 km29:24
- 8 km33:36
- 9 km37:48
- 10K42:00
Your equivalent times
- 5K20:15
- 10K42:00
- Half marathon1:33:02
- Marathon3:13:43
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 42:00?
It depends on the session's purpose. Run specific work at race pace (4:12/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 42:00?
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.