Endurometry
To finish a 10K (10 km) in 40 minutes, you need to hold 4:00 /km (6:26 /mi) — an average speed of 15.00 km/h. The tables below list the time you should pass every kilometre and mile.
Need a printout? Use the pace band generator.
10K Split Times (40 minutes)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 4:00 | 4:00 |
| 2 km | 8:00 | 4:00 |
| 3 km | 12:00 | 4:00 |
| 4 km | 16:00 | 4:00 |
| 5 km | 20:00 | 4:00 |
| 6 km | 24:00 | 4:00 |
| 7 km | 28:00 | 4:00 |
| 8 km | 32:00 | 4:00 |
| 9 km | 36:00 | 4:00 |
| 10 km | 40:00 | 4:00 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 6:26 | 6:26 |
| Mile 2 | 12:52 | 6:26 |
| Mile 3 | 19:19 | 6:26 |
| Mile 4 | 25:45 | 6:26 |
| Mile 5 | 32:11 | 6:26 |
| Mile 6 | 38:37 | 6:26 |
| 6.214 mi (finish) | 40:00 | 6:26 |
More pace charts
Frequently Asked Questions
How fast do I need to run a 10K in 40 minutes?
Average pace 4:00 /km (6:26 /mi), 15.00 km/h.
Should I run even splits?
Even effort is the most economical, but the first 10–15% is usually crowded. Start 5–10 s/km slower and settle into target pace.
My GPS shows extra distance
Courses usually measure a few hundred metres long on GPS. Run slightly faster than target by feel, or lap manually at the markers.
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Age Grading Calculator
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Want a new tool or fix?
Tell us which calculator, pace chart or fix would help — we build what runners ask for. Replies usually come back in 1–2 days.