Paces to run a 10K in 1:05:00
Running a 10K in 1:05:00 means 6:30/km. If that is your current time, these are the paces for every session in the plan and what to expect at other distances.
6:30/km 10:28/mi
Your paces by percentage
Percentages use your current time. If you don't run 1:05:00 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 % | 7:48 | 12:33 | 1:34 | 3:07 | Moderate long run, aerobic base |
| 85 % | 7:28 | 12:02 | 1:30 | 2:59 | Long fast run, general endurance |
| 88 % | 7:17 | 11:43 | 1:27 | 2:55 | Progressive long fast run |
| 90 % | 7:09 | 11:30 | 1:26 | 2:52 | Supportive endurance, long tempo |
| 92 % | 7:01 | 11:18 | 1:24 | 2:48 | Sub-threshold, long reps |
| 95 % | 6:50 | 10:59 | 1:22 | 2:44 | Specific endurance |
| 97 % | 6:42 | 10:46 | 1:20 | 2:41 | Threshold, 1–2 km reps |
| 100 % | 6:30 | 10:28 | 1:18 | 2:36 | Race pace |
| 102 % | 6:22 | 10:15 | 1:16 | 2:33 | Specific reps, slightly faster |
| 105 % | 6:11 | 9:56 | 1:14 | 2:28 | Specific speed |
| 108 % | 5:59 | 9:37 | 1:12 | 2:24 | Speed, short reps |
| 110 % | 5:51 | 9:25 | 1:10 | 2:20 | Supportive speed |
| 115 % | 5:32 | 8:53 | 1:06 | 2:13 | Pure speed, short reps |
Easy days
- Very easy9:26–10:05/km
- Easy8:47–9:26/km
- Moderate7:48–8:27/km
Splits to run a 10K in 1:05:00
- 1 km6:30
- 2 km13:00
- 3 km19:30
- 4 km26:00
- 5 km32:30
- 6 km39:00
- 7 km45:30
- 8 km52:00
- 9 km58:30
- 10K1:05:00
Your equivalent times
- 5K31:15
- 10K1:05:00
- Half marathon2:23:52
- Marathon4:54:54
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 planFAQ
What pace should my intervals be if I run a 10K in 1:05:00?
It depends on the session's purpose. Run specific work at race pace (6:30/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 1:05:00?
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.