46:00 10K pace
A 46:00 10K is 4:36/km (7:24/mi), 13.0 km/h.
| Change | Time | Pace |
|---|---|---|
| −1:00 | 45:00 | 4:307:15 |
| −0:45 | 45:15 | 4:327:17 |
| −0:30 | 45:30 | 4:337:19 |
| −0:15 | 45:45 | 4:357:22 |
| Your target /km | ||
| +0:15 | 46:15 | 4:387:27 |
| +0:30 | 46:30 | 4:397:29 |
| +0:45 | 46:45 | 4:417:31 |
| +1:00 | 47:00 | 4:427:34 |
Arrow keys nudge the value. Hold Shift for bigger steps.
Finish times at 4:36 per km
| Distance | Finish time |
|---|---|
| 1K | 4:36 |
| 1 mile | 7:24 |
| 5K | 23:00 |
| 10K | 46:00 |
| 10 miles | 1:14:02 |
| Half marathon | 1:37:03 |
| Marathon | 3:14:06 |
| 50K | 3:50:00 |
Splits for a 46:00 10K
| km | Split | Elapsed |
|---|---|---|
| 1 | 4:36 | 4:36 |
| 2 | 4:36 | 9:12 |
| 3 | 4:36 | 13:48 |
| 4 | 4:36 | 18:24 |
| 5 | 4:36 | 23:00 |
| 6 | 4:36 | 27:36 |
| 7 | 4:36 | 32:12 |
| 8 | 4:36 | 36:48 |
| 9 | 4:36 | 41:24 |
| 10 | 4:36 | 46:00 |
| Mile | Split | Elapsed |
|---|---|---|
| 1 | 7:24 | 7:24 |
| 2 | 7:24 | 14:48 |
| 3 | 7:24 | 22:13 |
| 4 | 7:24 | 29:37 |
| 5 | 7:24 | 37:01 |
| 6 | 7:24 | 44:25 |
| Final 0.214 mi | 1:35 | 46:00 |
What a 46:00 10K predicts
Estimate| Distance | Estimated time |
|---|---|
| 5K | 22:04 |
| 10 miles | 1:16:10 |
| Half marathon | 1:41:30 |
| Marathon | 3:31:37 |
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-50 is a pacing job
Under 50 minutes is a common target once finishing a 10K feels comfortable. Settle into goal pace by the first kilometre marker and check it every kilometre after that.
One session a week at or just under goal pace, plus regular easy runs, builds most of the speed you need.
If the course has a water station, a mouthful is plenty.
Pace questions runners ask
- What pace do I need for a 46:00 10K?
- A 46:00 10K is 4:36/km (7:24/mi), 13.0 km/h, held for the whole race.
- What treadmill speed is 46:00 10K pace?
- Set the treadmill to 13.0 km/h or 8.1 mph to run 4:36/km (7:24/mi).
- Where should I be at halfway in a 46:00 10K?
- With even pacing you pass halfway in 23:00; with a negative split, a little later.
- What does a 46:00 10K predict for other distances?
- The Riegel formula estimates 22:04 for the 5K, 1:16:10 for the 10-mile race, 1:41:30 for the half marathon, 3:31:37 for the marathon, assuming you’ve trained for each distance.