Paces to run a 10K in 47:00
Running a 10K in 47:00 means 4:42/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:42/km 7:34/mi
Your paces by percentage
Percentages use your current time. If you don't run 47:00 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 % | 5:38 | 9:05 | 1:08 | 2:15 | Moderate long run, aerobic base |
| 85 % | 5:24 | 8:42 | 1:05 | 2:10 | Long fast run, general endurance |
| 88 % | 5:16 | 8:28 | 1:03 | 2:06 | Progressive long fast run |
| 90 % | 5:10 | 8:19 | 1:02 | 2:04 | Supportive endurance, long tempo |
| 92 % | 5:05 | 8:10 | 1:01 | 2:02 | Sub-threshold, long reps |
| 95 % | 4:56 | 7:57 | 0:59 | 1:58 | Specific endurance |
| 97 % | 4:50 | 7:47 | 0:58 | 1:56 | Threshold, 1–2 km reps |
| 100 % | 4:42 | 7:34 | 0:56 | 1:53 | Race pace |
| 102 % | 4:36 | 7:25 | 0:55 | 1:51 | Specific reps, slightly faster |
| 105 % | 4:28 | 7:11 | 0:54 | 1:47 | Specific speed |
| 108 % | 4:19 | 6:58 | 0:52 | 1:44 | Speed, short reps |
| 110 % | 4:14 | 6:48 | 0:51 | 1:42 | Supportive speed |
| 115 % | 4:00 | 6:26 | 0:48 | 1:36 | Pure speed, short reps |
Easy days
- Very easy6:49–7:17/km
- Easy6:21–6:49/km
- Moderate5:38–6:07/km
Splits to run a 10K in 47:00
- 1 km4:42
- 2 km9:24
- 3 km14:06
- 4 km18:48
- 5 km23:30
- 6 km28:12
- 7 km32:54
- 8 km37:36
- 9 km42:18
- 10K47:00
Your equivalent times
- 5K22:40
- 10K47:00
- Half marathon1:44:12
- Marathon3:36:13
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 47:00?
It depends on the session's purpose. Run specific work at race pace (4:42/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 47:00?
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.