Sub-40 10K Pace

To break 40:00 you need 4:00 per kilometer or 6:26 per mile (15.0 km/h, 9.3 mph). Set your own target below, then take the splits and a pace band to the start line.

10K

4000

Roll a digit ↕

Pace: 4:00 /km
Status: Right on 40 pace

Flick the tape · pull your finger down for fine control

Flick: Spin the tape. It lands on round times and snaps to nearby goals.
Drag down: Keep holding and pull away from the tape for ½, ¼ or fine speed.
Roll: Tap a digit on the bib, then drag it up or down.
Keys: ← → move five seconds, Shift moves a minute.

Jump to a goal

Your pace band

Clock time at every marker. Print it, cut it, tape it to your wrist.

The same pace from start to finish.

10K40:00
2K8:00
4K16:00
6K24:00
8K32:00
Finish40:00

If you can run 40:00

Equivalent race times from the Riegel formula. Longer-race predictions assume your endurance training matches.

5K19:11

10K40:00

Half marathon1:28:15

Marathon3:04:00

Workout paces

Interval targets based on your equivalent 5K effort.

Rep	Target
Mile	6:07–6:20
1000m	3:39–3:50
800m	2:51–3:00
400m	1:21–1:26
200m	0:35–0:39

Sub-40 10K splits

Even-pace clock times for a 40:00 10K. Holding 3:59 per kilometer finishes in 39:50; holding 6:26 per mile finishes in 39:58.

Kilometer splits at 4:00/km
1 km	4:00
2 km	8:00
3 km	12:00
4 km	16:00
5 km	20:00
6 km	24:00
7 km	28:00
8 km	32:00
9 km	36:00
Finish	40:00

Mile splits at 6:26/mi
Mile 1	6:26
Mile 2	12:52
Mile 3	19:19
Mile 4	25:45
Mile 5	32:11
Mile 6	38:37
Finish (6.2 mi)	40:00

Race times that go with a sub-40 10K

Riegel-formula equivalents for a 40:00 10K. If your weekly mileage is modest, aim for about 18:55 in the 5K rather than 19:11 before committing to this goal.

5K19:11

half marathon1:28:15

marathon3:04:00

Frequently asked questions

What pace is a 40 minute 10K?

A 40:00 10K averages 4:00 per kilometer or 6:26 per mile. Holding 3:59 per kilometer finishes in 39:50, and 6:26 per mile finishes in 39:58.

What 5K time do I need for a sub-40 10K?

The Riegel formula lines up a 40:00 10K with about 19:11 for the 5K. A more conservative estimate for runners without high weekly mileage is about 18:55.

What is the halfway split for a sub-40 10K?

At even pace the halfway split is 20:00. Many runners aim to pass halfway a few seconds slower and finish with a small negative split.