What pace do I need for a 1:10 10-mile race?

A 1:10 10-mile race is 4:21/km (7:00/mi), 13.8 km/h, held for the whole race.

What treadmill speed is 1:10 10 mile pace?

Set the treadmill to 13.8 km/h or 8.6 mph to run 4:21/km (7:00/mi).

Where should I be at halfway in a 1:10 10-mile race?

With even pacing you pass halfway in 35:00; with a negative split, a little later.

What does a 1:10 10-mile race predict for other distances?

The Riegel formula estimates 20:16 for the 5K, 42:16 for the 10K, 1:33:16 for the half marathon, 3:14:28 for the marathon, assuming you’ve trained for each distance.

1:10 10 mile pace

A 1:10 10-mile race is 4:21/km (7:00/mi), 13.8 km/h.

10 miles finish times around your target, in 30 seconds steps
Change	Time	Pace
−2:00	1:08:00	4:146:48
−1:30	1:08:30	4:156:51
−1:00	1:09:00	4:176:54
−0:30	1:09:30	4:196:57
Your target Finish time Pace /km
+0:30	1:10:30	4:237:03
+1:00	1:11:00	4:257:06
+1:30	1:11:30	4:277:09
+2:00	1:12:00	4:287:12

min/kmmin/mikm/hmph

Arrow keys nudge the value. Hold Shift for bigger steps.

Finish times at 4:21 per km

Finish time at this pace for each distance
Distance	Finish time
1K	4:21
1 mile	7:00
5K	21:45
10K	43:30
10 miles	1:10:00
Half marathon	1:31:46
Marathon	3:03:32
50K	3:37:29

Splits for a 1:10 10-mile race

Negative splitEven pace all the way

Splits per km
km	Split	Elapsed
1	4:21	4:21
2	4:21	8:42
3	4:21	13:03
4	4:21	17:24
5	4:21	21:45
6	4:21	26:06
7	4:21	30:27
8	4:21	34:48
9	4:21	39:09
10	4:21	43:30
11	4:21	47:51
12	4:21	52:12
13	4:21	56:33
14	4:21	1:00:54
15	4:21	1:05:15
16	4:21	1:09:36
Final 0.093 km	0:24	1:10:00

Splits per mile
Mile	Split	Elapsed
1	7:00	7:00
2	7:00	14:00
3	7:00	21:00
4	7:00	28:00
5	7:00	35:00
6	7:00	42:00
7	7:00	49:00
8	7:00	56:00
9	7:00	1:03:00
10	7:00	1:10:00

What a 1:10 10-mile race predicts

Estimate

Estimated times at other distances (Riegel formula)
Distance	Estimated time
5K	20:16
10K	42:16
Half marathon	1:33:16
Marathon	3:14:28

These are estimates from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for the other distance, so treat them as a guide, not a promise.

From 1:00 to 1:15, ten miles punishes a fast start

Run the first three miles on pace, then let the effort rise rather than the speed.

Tempo runs and a weekly long run do most of the work. Take water when it’s offered; a gel is optional at this length, so test it first if you use one.

Pace questions runners ask

What pace do I need for a 1:10 10-mile race?: A 1:10 10-mile race is 4:21/km (7:00/mi), 13.8 km/h, held for the whole race.
What treadmill speed is 1:10 10 mile pace?: Set the treadmill to 13.8 km/h or 8.6 mph to run 4:21/km (7:00/mi).
Where should I be at halfway in a 1:10 10-mile race?: With even pacing you pass halfway in 35:00; with a negative split, a little later.
What does a 1:10 10-mile race predict for other distances?: The Riegel formula estimates 20:16 for the 5K, 42:16 for the 10K, 1:33:16 for the half marathon, 3:14:28 for the marathon, assuming you’ve trained for each distance.