Paces to run a 10K in 59:00
Running a 10K in 59:00 means 5:54/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
5:54/km 9:30/mi
Your paces by percentage
Percentages use your current time. If you don't run 59:00 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 % | 7:05 | 11:24 | 1:25 | 2:50 | Moderate long run, aerobic base |
| 85 % | 6:47 | 10:55 | 1:21 | 2:43 | Long fast run, general endurance |
| 88 % | 6:36 | 10:38 | 1:19 | 2:39 | Progressive long fast run |
| 90 % | 6:29 | 10:27 | 1:18 | 2:36 | Supportive endurance, long tempo |
| 92 % | 6:22 | 10:15 | 1:16 | 2:33 | Sub-threshold, long reps |
| 95 % | 6:12 | 9:58 | 1:14 | 2:29 | Specific endurance |
| 97 % | 6:05 | 9:47 | 1:13 | 2:26 | Threshold, 1–2 km reps |
| 100 % | 5:54 | 9:30 | 1:11 | 2:22 | Race pace |
| 102 % | 5:47 | 9:18 | 1:09 | 2:19 | Specific reps, slightly faster |
| 105 % | 5:36 | 9:01 | 1:07 | 2:15 | Specific speed |
| 108 % | 5:26 | 8:44 | 1:05 | 2:10 | Speed, short reps |
| 110 % | 5:19 | 8:33 | 1:04 | 2:07 | Supportive speed |
| 115 % | 5:01 | 8:04 | 1:00 | 2:00 | Pure speed, short reps |
Easy days
- Very easy8:33–9:09/km
- Easy7:58–8:33/km
- Moderate7:05–7:40/km
Splits to run a 10K in 59:00
- 1 km5:54
- 2 km11:48
- 3 km17:42
- 4 km23:36
- 5 km29:30
- 6 km35:24
- 7 km41:18
- 8 km47:12
- 9 km53:06
- 10K59:00
Your equivalent times
- 5K28:23
- 10K59:00
- Half marathon2:10:45
- Marathon4:29:02
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 59:00?
It depends on the session's purpose. Run specific work at race pace (5:54/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 59:00?
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.