Sub-1 Hour 10K Pace
To break 1:00:00 you need 6:00 per kilometer or 9:39 per mile (10.0 km/h, 6.2 mph). Set your own target below, then take the splits and a pace band to the start line.
Roll a digit ↕
- Pace
- 6:00 /km
- Status
- Right on 1:00 pace
Flick the tape · pull your finger down for fine control
Your pace band
Clock time at every marker. Print it, cut it, tape it to your wrist.
The same pace from start to finish.
- 10K1:00:00
- 2K12:00
- 4K24:00
- 6K36:00
- 8K48:00
- Finish1:00:00
If you can run 1:00:00
Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.
Workout paces
Interval targets based on your equivalent 5K effort.
| Rep | Target |
|---|---|
| Mile | 9:10–9:30 |
| 1000m | 5:28–5:45 |
| 800m | 4:17–4:31 |
| 400m | 2:02–2:08 |
| 200m | 0:52–0:59 |
Sub-1 hour 10K splits
Even-pace clock times for a 1:00:00 10K. Holding 5:59 per kilometer finishes in 59:50; holding 9:39 per mile finishes in 59:58.
| 1 km | 6:00 |
|---|---|
| 2 km | 12:00 |
| 3 km | 18:00 |
| 4 km | 24:00 |
| 5 km | 30:00 |
| 6 km | 36:00 |
| 7 km | 42:00 |
| 8 km | 48:00 |
| 9 km | 54:00 |
| Finish | 1:00:00 |
| Mile 1 | 9:39 |
|---|---|
| Mile 2 | 19:19 |
| Mile 3 | 28:58 |
| Mile 4 | 38:37 |
| Mile 5 | 48:17 |
| Mile 6 | 57:56 |
| Finish (6.2 mi) | 1:00:00 |
Race times that go with a sub-1 hour 10K
Riegel-formula equivalents for a 1:00:00 10K. If your weekly mileage is modest, aim for about 28:23 in the 5K rather than 28:47 before committing to this goal.
Frequently asked questions
What pace is a 1 hour 10K?
A 1:00:00 10K averages 6:00 per kilometer or 9:39 per mile. Holding 5:59 per kilometer finishes in 59:50, and 9:39 per mile finishes in 59:58.
What 5K time do I need for a sub-1 hour 10K?
The Riegel formula lines up a 1:00:00 10K with about 28:47 for the 5K. A more conservative estimate for runners without high weekly mileage is about 28:23.
What is the halfway split for a sub-1 hour 10K?
At even pace the halfway split is 30:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.