What pace do I need for a 1:00 10K?

A 1:00 10K is 6:00/km (9:39/mi), 10.0 km/h, held for the whole race.

What treadmill speed is 1:00 10K pace?

Set the treadmill to 10.0 km/h or 6.2 mph to run 6:00/km (9:39/mi).

Where should I be at halfway in a 1:00 10K?

With even pacing you pass halfway in 30:00; with a negative split, a little later.

What does a 1:00 10K predict for other distances?

The Riegel formula estimates 28:47 for the 5K, 1:39:21 for the 10-mile race, 2:12:23 for the half marathon, 4:36:01 for the marathon, assuming you’ve trained for each distance.

Pace Ladder

Sub-1 10K pace (1:00)

A 1-hour (sub-1) 10K is 6:00/km (9:39/mi), 10.0 km/h.

10K finish times around your target, in 15 seconds steps
Change	Finish time	Pace /km/mi
−1:00	59:00	5:549:30
−0:45	59:15	5:569:32
−0:30	59:30	5:579:35
−0:15	59:45	5:599:37
Your target Finish time Pace /km
+0:15	1:00:15	6:029:42
+0:30	1:00:30	6:039:44
+0:45	1:00:45	6:059:47
+1:00	1:01:00	6:069:49

Drag to set the pace

Type a pace or speedmin/kmmin/mikm/hmph

Open the 6:00/km pace page Open the 9:40/mi pace page

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

Finish times at 6:00 per km

Finish time at this pace for each distance, and the time your target predicts
Distance	At this pace	Predicted
1K	6:00	No prediction
1 mile	9:39	No prediction
5K	30:00	28:47
10K	1:00:00	Your target
10 miles	1:36:34	1:39:21
Half marathon	2:06:35	2:12:23
Marathon	4:13:10	4:36:01
50K	5:00:00	No prediction

Predicted times come from the Riegel formula, T2 = T1 × (D2 ÷ D1)^1.06. They assume you’ve trained for that distance, so treat them as a guide, not a promise. How we calculate

Splits for a 1:00 10K

Splits per km
km	Split	Elapsed
1	6:00	6:00
2	6:00	12:00
3	6:00	18:00
4	6:00	24:00
5	6:00	30:00
6	6:00	36:00
7	6:00	42:00
8	6:00	48:00
9	6:00	54:00
10	6:00	1:00:00

Splits per mile
Mile	Split	Elapsed
1	9:39	9:39
2	9:39	19:19
3	9:39	28:58
Halfway		30:00
4	9:39	38:37
5	9:39	48:17
6	9:39	57:56
Final 0.214 mi	2:04	1:00:00

Breaking the hour starts with a slow first kilometre

Breaking an hour for 10K is a milestone. Start slower than you think, then speed up gently once you’re past halfway.

Three runs a week, one with some faster running in it, is a solid base for this goal.

You’ll be out for close to an hour. Eat a couple of hours before the start, and drink at the station if it’s warm.

Pace questions runners ask

What pace do I need for a 1:00 10K?: A 1:00 10K is 6:00/km (9:39/mi), 10.0 km/h, held for the whole race.
What treadmill speed is 1:00 10K pace?: Set the treadmill to 10.0 km/h or 6.2 mph to run 6:00/km (9:39/mi).
Where should I be at halfway in a 1:00 10K?: With even pacing you pass halfway in 30:00; with a negative split, a little later.
What does a 1:00 10K predict for other distances?: The Riegel formula estimates 28:47 for the 5K, 1:39:21 for the 10-mile race, 2:12:23 for the half marathon, 4:36:01 for the marathon, assuming you’ve trained for each distance.