Endurometry
To finish a 10K (10 km) in 45 minutes, you need to hold 4:30 /km (7:15 /mi) — an average speed of 13.33 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 (45 minutes)
| Kilometre | Cumulative time | Split pace |
|---|---|---|
| 1 km | 4:30 | 4:30 |
| 2 km | 9:00 | 4:30 |
| 3 km | 13:30 | 4:30 |
| 4 km | 18:00 | 4:30 |
| 5 km | 22:30 | 4:30 |
| 6 km | 27:00 | 4:30 |
| 7 km | 31:30 | 4:30 |
| 8 km | 36:00 | 4:30 |
| 9 km | 40:30 | 4:30 |
| 10 km | 45:00 | 4:30 |
Mile Splits
| Mile | Cumulative time | Split pace |
|---|---|---|
| Mile 1 | 7:15 | 7:15 |
| Mile 2 | 14:29 | 7:15 |
| Mile 3 | 21:44 | 7:15 |
| Mile 4 | 28:58 | 7:15 |
| Mile 5 | 36:13 | 7:15 |
| Mile 6 | 43:27 | 7:15 |
| 6.214 mi (finish) | 45:00 | 7:15 |
More pace charts
Frequently Asked Questions
How fast do I need to run a 10K in 45 minutes?
Average pace 4:30 /km (7:15 /mi), 13.33 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.