10k Pace Charts

30 Min 10k Pace Chart | KM & Mile Paces

If you want to run a 30 Min 10k 10k, you will need to average a pace of 04:50 per mile or 03:00 per kilometer to reach your target time. It’s also a good idea to have a few seconds buffer on each split to account for some slight extra distance if you are not running the racing line.

The 10k is an excellent distance for runners of various ages and experience levels. It is often the next challenge a beginner takes on in their running journey after completing a 5k race. Due to the popularity of the 10k event we are seeing more and more of this distance pop up.

Achieving your goal of running a 30 Min 10k will require training and understanding your current ability level. Let’s take a look at the splits you will have to hit if you want to run a 30 Min 10k.

I have outlined the splits in both miles and kilometers below, depending on your preference. At most 10k races, you will find the course marked in kilometers.

30 Min 10k Splits In KM & Miles

Side by Side Tables

Miles Split
1 04:50
2 09:39
3 14:29
4 19:19
5 24:08
6 28:58
6.2 30:00
Kilometers Split
1 03:00
2 06:00
3 09:00
4 12:00
5 15:00
6 18:00
7 21:00
8 24:00
9 27:00
10 30:00

How To Train For A 10k

When it comes to improving your 10k time, there are many things you can do to get better. Here are a few of the basics that anyone can implement to start decreasing their time.

Get Better Sleep – Aim for at least 7/8 hours of good sleep per night. This will help your body recover and rebuild your muscles. This is one of the most overlooked aspects of training.

Lose Weight – If you are currently overweight and have some to lose, losing fat will help you run faster with less effort. This can be especially beneficial for improving your 10k time.

Eat Better – Even if you are not planning on losing any weight, eating a cleaner diet can help a lot. The better fuel you provide your body with, the better your workouts and races will be. Recovery will be improved, and you will be able to take on more miles.

Increase Your Mileage – The best way to increase your endurance is simply by running more miles. We would recommend increasing your mileage by no more than 10% per week. This allows your body to adapt to the increase in strain it is taking on. As your endurance improves, you will be able to run for longer without getting exhausted.

Advanced 10k Tips

The tips above are great for any level of 10k runner, whether you are running a 60 minute 10k or a 30 minute 10k, they will help everyone. Once you start getting into the 40-50 minute range, it can be a great idea to implement some more advanced training into your routine.

Intervals/Tempo Workouts – If you are not currently implementing these on a weekly basis, you could see significant gains from adding them to your routine. Intervals should be run slightly faster than your 10k target pace. This could be 5 x 2km at 10 secs under 10k pace, with 90 seconds rest. This type of workout gets your body used to running at the pace you need to.

Tempo workouts are 40-50 min workouts at slightly slower than 10k pace. You might do a 1-mile warm-up, 4 miles at around 40 seconds slower than 10k pace, and a 1-mile cooldown.

Strength Work – Just because you are running doesn’t mean you shouldn’t be doing strength work. Strength work helps to strengthen your muscles and tendons, allowing your muscles to work harder while using less energy. It improves your running economy. It will also help to prevent injuries.

How Long Is A 10k?

10k or 10,000 meters is equal to 6.2 miles. To complete your 10k race, you will have to cover 6.2 miles. Many people mistake the 10k distance as being 6 miles long; however, this is incorrect. You will have to go slightly further than 6 miles on race day if you want to complete the race.

To run a 30 Min 10k, you will need to run the race at a pace of 04:50 per mile or 03:00 per kilometer.

How Many Calories Are Burned During A 10k?

On average, an adult will burn approximately 100 calories per mile. This means you will burn roughly 620 calories during a 10k race. However, how many calories you burn will depend on many different factors such as time it takes you to run 10k, your weight, and your effort.

If you want a more accurate idea of how many calories you will burn, check out this running calories calculator.

Average Time To Complete A 10k

According to RunRepeat, the average time for a man to complete a 10k is 57:15, and the average time for a woman is 1:06:54.

In the chart below, you can see where you stack up against other 10k runners.

Percentile Finish Times
1st percentile 00:36:18
10th percentile 00:48:11
20th percentile 00:52:47
30th percentile 00:56:03
40th percentile 00:59:05
50th percentile 01:02:08
60th percentile 01:05:38
70th percentile 01:10:08
80th percentile 01:16:45
90th percentile 01:27:58

Aiming for a sub-60-minute 10k will put you in the top 30% of all runners. This is a great milestone for runners to aim for.

Looking to attempt a 5k race? Check out our 5k Pace Charts.

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