Paces to run a 10K in 49:00
Running a 10K in 49:00 means 4:54/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
4:54/km 7:53/mi
Your paces by percentage
Percentages use your current time. If you don't run 49:00 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 % | 5:53 | 9:28 | 1:11 | 2:21 | Moderate long run, aerobic base |
| 85 % | 5:38 | 9:04 | 1:08 | 2:15 | Long fast run, general endurance |
| 88 % | 5:29 | 8:50 | 1:06 | 2:12 | Progressive long fast run |
| 90 % | 5:23 | 8:40 | 1:05 | 2:09 | Supportive endurance, long tempo |
| 92 % | 5:18 | 8:31 | 1:04 | 2:07 | Sub-threshold, long reps |
| 95 % | 5:09 | 8:17 | 1:02 | 2:03 | Specific endurance |
| 97 % | 5:03 | 8:07 | 1:01 | 2:01 | Threshold, 1–2 km reps |
| 100 % | 4:54 | 7:53 | 0:59 | 1:58 | Race pace |
| 102 % | 4:48 | 7:44 | 0:58 | 1:55 | Specific reps, slightly faster |
| 105 % | 4:39 | 7:29 | 0:56 | 1:52 | Specific speed |
| 108 % | 4:30 | 7:15 | 0:54 | 1:48 | Speed, short reps |
| 110 % | 4:25 | 7:06 | 0:53 | 1:46 | Supportive speed |
| 115 % | 4:10 | 6:42 | 0:50 | 1:40 | Pure speed, short reps |
Easy days
- Very easy7:06–7:36/km
- Easy6:37–7:06/km
- Moderate5:53–6:22/km
Splits to run a 10K in 49:00
- 1 km4:54
- 2 km9:48
- 3 km14:42
- 4 km19:36
- 5 km24:30
- 6 km29:24
- 7 km34:18
- 8 km39:12
- 9 km44:06
- 10K49:00
Your equivalent times
- 5K23:37
- 10K49:00
- Half marathon1:48:39
- Marathon3:45:08
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 49:00?
It depends on the session's purpose. Run specific work at race pace (4:54/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 49:00?
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.