10K Training Paces
Quick answer: Your 10K training paces depend on your current race fitness. A 45:00 10K runner (RPI 45.3) trains at 9:02/mi easy, 7:13/mi threshold, and 6:19/mi intervals. A 50:00 runner (RPI 40.0) trains at 9:54/mi easy, 7:47/mi threshold, and 6:48/mi intervals. The table below shows exact paces for common 10K times.
10K Training Pace Table
| Race Time | RPI | Easy | Marathon | Threshold | Interval | Repetition |
|---|---|---|---|---|---|---|
| 32:00 | 67.5 | 6:47 | 5:52 | 5:31 | 4:53 | 4:33 |
| 35:00 | 60.7 | 7:23 | 6:22 | 6:01 | 5:18 | 4:56 |
| 38:00 | 55.2 | 7:53 | 6:47 | 6:24 | 5:38 | 5:15 |
| 40:00 | 51.9 | 8:14 | 7:04 | 6:39 | 5:50 | 5:25 |
| 42:00 | 49.1 | 8:34 | 7:19 | 6:52 | 6:01 | 5:35 |
| 44:00 | 46.5 | 8:52 | 7:33 | 7:06 | 6:13 | 5:46 |
| 45:00 | 45.3 | 9:02 | 7:39 | 7:13 | 6:19 | 5:52 |
| 48:00 | 42 | 9:33 | 8:00 | 7:33 | 6:36 | 6:06 |
| 50:00 | 40 | 9:54 | 8:15 | 7:47 | 6:48 | 6:16 |
| 52:00 | 38.2 | 10:16 | 8:32 | 8:03 | 7:01 | 6:27 |
| 55:00 | 35.8 | 10:48 | 8:56 | 8:26 | 7:19 | 6:44 |
| 58:00 | 33.6 | 11:29 | 9:27 | 8:55 | 7:43 | 7:05 |
| 1:00:00 | 32.3 | 11:59 | 9:49 | 9:15 | 8:00 | 7:20 |
| 1:05:00 | 29.3 | 13:10 | 10:43 | 10:06 | 8:43 | 7:58 |
All paces in minutes per mile. Easy pace means "this pace or slower."
What each training zone does
For 10K training, Threshold pace (T) is the most important session. The 10K demands sustained effort at 85–90% of VO2max for 30–60 minutes — exactly what threshold training develops. Tempo runs of 20–40 minutes at threshold pace are the backbone of 10K preparation. Interval pace develops top-end speed that makes threshold pace feel more comfortable. Easy running builds the aerobic base that supports everything else.
Common 10K training mistakes
The most common 10K training mistake is racing every run. If your easy days feel like moderate effort, your threshold sessions cannot be properly hard — you are fatigued before you start. The second mistake is insufficient volume: most runners who race 10K well run 25–40 miles per week. You cannot out-speed a weak aerobic base at this distance.
Calculate your exact training paces
The table shows paces for common 10K times. Enter your exact race time below to get your personalized training paces.
Training Pace Calculator
Your paces are a starting point
These paces are calculated from your race result — they reflect your current fitness as a single number. StrideIQ goes deeper: it learns how your body responds to training over time, identifies which sessions produce your biggest fitness gains, and adapts daily based on your actual data. Population-based paces get you started. Individual response data keeps you improving.
Common questions
What are good training paces for a 45-minute 10K?
A 45:00 10K gives an RPI of 45.3. Training paces: Easy 9:02/mi, Marathon 7:39/mi, Threshold 7:13/mi, Interval 6:19/mi, Repetition 5:52/mi. Easy running should be at 9:02 or slower — genuinely relaxed. Threshold runs at 7:13 for 20–40 minutes. Intervals at 6:19 for 800m–1200m repeats.
How often should I do threshold runs for 10K training?
Once per week is standard. A typical 10K threshold session is 20–40 minutes at threshold pace (comfortably hard — you can speak in short phrases but not hold a conversation). Start with 20 minutes and build to 30–40 minutes over several weeks. Cruise intervals — 3–4 x 8 minutes with 1 minute rest — are an effective variation.
Should I do interval training for a 10K?
Yes — but less than for a 5K. One interval session per week (in addition to your threshold session) develops the VO2max ceiling that makes your threshold pace sustainable. Typical 10K interval sessions: 5×1000m or 4×1200m at interval pace with equal-time recovery jogs.
Training paces for other distances
Paces calculated using the Daniels/Gilbert oxygen cost equations — peer-reviewed exercise physiology published in 1979. These are the same formulas used by the StrideIQ training pace calculator. All paces fetched from the live calculator to ensure exact consistency.