Sub 40 min 10K pace
To run a 10K under 40:00 you need to average 4:00 per kilometre, or 6:26 per mile. Here are the splits, a pace band, the paces to train at and the fitness you need before race day.
Pace band
Even-pace elapsed times. Copy them to your wrist, or get a printable band in the free Race Pace Plan.
Splits
Even pace versus a 1 % negative split. Both finish exactly on 40:00; aim to cross the line a little inside it.
| Point | Even pace | 1 % negative |
|---|---|---|
| 1 km | 4:00 | 4:01 |
| 2 km | 8:00 | 8:02 |
| 3 km | 12:00 | 12:04 |
| 4 km | 16:00 | 16:05 |
| 5 km | 20:00 | 20:06 |
| 6 km | 24:00 | 24:05 |
| 7 km | 28:00 | 28:04 |
| 8 km | 32:00 | 32:02 |
| 9 km | 36:00 | 36:01 |
| Finish | 40:00 | 40:00 |
Race times that match this goal
Equivalent performances from Riegel's formula. If you can run these, sub 40 min is realistic with the right training.
Training paces for sub 40 min
| Run type | Pace /km | Zone | Typical session |
|---|---|---|---|
| Recovery | 5:32–6:12 | Zone 1 | Between hard days, 20–40 min |
| Easy and long runs | 4:59–5:32 | Zone 1–2 | Most of your weekly volume |
| Marathon pace | 4:19–4:25 | Zone 2–3 | Long-run segments of 8–20 km |
| Threshold | 4:02–4:10 | Zone 3–4 | 3 × 10 min or 20–30 min steady |
| Interval (VO2max) | 3:43–3:50 | Zone 4–5 | 5 × 1000 m, 3 min jog |
| Repetition | 3:33–3:37 | Zone 5 | 8 × 200–400 m, full recovery |
What it takes
Most runners who break 40 min in the 10K build to about 45–60 km a week over 8–10 weeks, with long runs of 12–16 km. The key sessions are threshold runs and intervals of 1–2 km around 10K pace.
A 5K around 19:11 three to four weeks before the race is a good checkpoint. If you are slower than 19:46, aim for sub 42 min instead and adjust after your next test.
Weekly volumes are typical ranges, not requirements. Build up gradually and adjust to your own history.
Common questions
How fast is sub 40 min 10K pace per mile?
6:26 per mile, or 4:00 per kilometre.
What 5K time do I need for a sub 40 min 10K?
Around 19:11 on Riegel's formula, assuming training that is specific to the 10K.
Should I run even splits?
Yes, or a very slight negative split. Starting faster than goal pace costs far more time late in the race than it gains early.
Get the sub 40 min 10K Race Pace Plan. Tell us your race and goal time. You get one PDF with:
- Goal pace and splits for your race
- Training paces for all five zones
- A printable pace band