Sub-40 10K pace (40:00)
A 40-minute (sub-40) 10K is 4:00/km (6:26/mi), 15.0 km/h.
| Change | Time | Pace |
|---|---|---|
| −1:00 | 39:00 | 3:546:17 |
| −0:45 | 39:15 | 3:566:19 |
| −0:30 | 39:30 | 3:576:21 |
| −0:15 | 39:45 | 3:596:24 |
| Your target /km | ||
| +0:15 | 40:15 | 4:026:29 |
| +0:30 | 40:30 | 4:036:31 |
| +0:45 | 40:45 | 4:056:33 |
| +1:00 | 41:00 | 4:066:36 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 4:00 per km
| Distance | Finish time |
|---|---|
| 1K | 4:00 |
| 1 mile | 6:26 |
| 5K | 20:00 |
| 10K | 40:00 |
| 10 miles | 1:04:22 |
| Half marathon | 1:24:23 |
| Marathon | 2:48:47 |
| 50K | 3:20:00 |
Splits for a 40:00 10K
| km | Split | Elapsed |
|---|---|---|
| 1 | 4:00 | 4:00 |
| 2 | 4:00 | 8:00 |
| 3 | 4:00 | 12:00 |
| 4 | 4:00 | 16:00 |
| 5 | 4:00 | 20:00 |
| 6 | 4:00 | 24:00 |
| 7 | 4:00 | 28:00 |
| 8 | 4:00 | 32:00 |
| 9 | 4:00 | 36:00 |
| 10 | 4:00 | 40:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 6:26 | 6:26 |
| 2 | 6:26 | 12:52 |
| 3 | 6:26 | 19:19 |
| 4 | 6:26 | 25:45 |
| 5 | 6:26 | 32:11 |
| 6 | 6:26 | 38:37 |
| Final 0.214 mi | 1:23 | 40:00 |
What a 40:00 10K predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 19:11 |
| 10 miles | 1:06:14 |
| Half marathon | 1:28:15 |
| Marathon | 3:04:00 |
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.
Sub-40 rewards a patient first 3 km
Sub-40 is a classic club goal. The common mistake is a fast start on fresh legs, which makes the first kilometre the quickest and the last three the slowest.
Kilometre repeats around goal pace, a weekly tempo run and a long run will get you there.
Use the ladder: the gap between 39 and 41 minutes is only a few seconds per km.
Pace questions runners ask
- What pace do I need for a 40:00 10K?
- A 40:00 10K is 4:00/km (6:26/mi), 15.0 km/h, held for the whole race.
- What treadmill speed is 40:00 10K pace?
- Set the treadmill to 15.0 km/h or 9.3 mph to run 4:00/km (6:26/mi).
- Where should I be at halfway in a 40:00 10K?
- With even pacing you pass halfway in 20:00; with a negative split, a little later.
- What does a 40:00 10K predict for other distances?
- The Riegel formula estimates 19:11 for the 5K, 1:06:14 for the 10-mile race, 1:28:15 for the half marathon, 3:04:00 for the marathon, assuming you’ve trained for each distance.