10K goal
Run a 10K in 40 minutes
You need to hold 6:26 per mile, or 4:00 per kilometer, from start to finish.
Splits
| Mark | Time |
|---|---|
| 1 km | 4:00 |
| 2 km | 8:00 |
| 3 km | 12:00 |
| 4 km | 16:00 |
| 5 km | 20:00 |
| 6 km | 24:00 |
| 7 km | 28:00 |
| 8 km | 32:00 |
| 9 km | 36:00 |
| 10 km | 40:00 |
At even pace. Starting a few seconds slow in the first mile costs less than starting too fast.
The training paces that match
A 10K in 40 minutes corresponds to a fitness score (VDOT) of 51.9. At that level, this is the pace for each kind of session.
On the track
The same paces, converted into time per rep.
| Rep | Time |
|---|---|
| 400 m intervals | 1:32 |
| 800 m intervals | 3:03 |
| 1K intervals | 3:49 |
| 1 mile at threshold | 6:48 |
Are you ready for this goal?
This time is worth roughly the following at other distances. If you are far off, aim for a stepping stone first.
A simple check: if you already run a 5K in about 19:18, a 10K in 40 minutes is within reach with training built for the distance.
A plan built around this goal
In Masir, you enter your target time and race date. The app builds the plan from the runs you actually do, puts these paces on every session and reorganizes it when you miss a run.
Download Masir on the App StoreiPhone · no account, no ads · free beginner program
Good to know
Are these paces a guarantee?
No. They are equivalents calculated with Jack Daniels' formulas, the same ones the app uses. They assume a flat course, cool weather and training built for the distance.
My current time is different. What now?
Enter it in the pace calculator: it gives you today's paces. You train at your current level, not at your goal's.