Paces to run a 10K in 44:00
Running a 10K in 44:00 means 4:24/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:24/km 7:05/mi
Your paces by percentage
Percentages use your current time. If you don't run 44:00 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 % | 5:17 | 8:30 | 1:03 | 2:07 | Moderate long run, aerobic base |
| 85 % | 5:04 | 8:09 | 1:01 | 2:01 | Long fast run, general endurance |
| 88 % | 4:56 | 7:56 | 0:59 | 1:58 | Progressive long fast run |
| 90 % | 4:50 | 7:47 | 0:58 | 1:56 | Supportive endurance, long tempo |
| 92 % | 4:45 | 7:39 | 0:57 | 1:54 | Sub-threshold, long reps |
| 95 % | 4:37 | 7:26 | 0:55 | 1:51 | Specific endurance |
| 97 % | 4:32 | 7:18 | 0:54 | 1:49 | Threshold, 1–2 km reps |
| 100 % | 4:24 | 7:05 | 0:53 | 1:46 | Race pace |
| 102 % | 4:19 | 6:56 | 0:52 | 1:43 | Specific reps, slightly faster |
| 105 % | 4:11 | 6:44 | 0:50 | 1:40 | Specific speed |
| 108 % | 4:03 | 6:31 | 0:49 | 1:37 | Speed, short reps |
| 110 % | 3:58 | 6:22 | 0:48 | 1:35 | Supportive speed |
| 115 % | 3:44 | 6:01 | 0:45 | 1:30 | Pure speed, short reps |
Easy days
- Very easy6:23–6:49/km
- Easy5:56–6:23/km
- Moderate5:17–5:43/km
Splits to run a 10K in 44:00
- 1 km4:24
- 2 km8:48
- 3 km13:12
- 4 km17:36
- 5 km22:00
- 6 km26:24
- 7 km30:48
- 8 km35:12
- 9 km39:36
- 10K44:00
Your equivalent times
- 5K21:13
- 10K44:00
- Half marathon1:37:30
- Marathon3:22:45
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 44:00?
It depends on the session's purpose. Run specific work at race pace (4:24/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 44:00?
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.