10K Pace Calculator

Free 10K pace calculator. Convert your 10K race time into easy, tempo, threshold, and interval training paces using VDOT-style zones.

Your 10K is a great predictor for threshold fitness. Use it to set sustainable tempo and threshold paces.

Personalized training zones from a 10K result
Tempo and threshold paces you can repeat
Includes interval + long-run guidance

How to calculate your 10K training paces

Use your 10K finish time to calculate realistic easy, tempo, threshold, and interval paces.

Select 10K distance: Set distance to 10.0 km (or 6.2 miles).
Enter your time: Input your most recent 10K race result.
Use the zones: Apply the suggested paces to workouts and long runs.

Frequently asked questions

Is 10K pace the same as threshold pace?

Not exactly. 10K pace is typically faster than threshold pace. Threshold pace is the effort you can hold for about an hour.

Can I use a 10K time to train for a marathon?

Yes. A strong 10K provides a fitness anchor for training zones, then you build marathon-specific endurance with long runs and steady efforts.

Training pace reference

Training paces by recent 5K time (min/km)
5K time	VDOT	Easy	Marathon	Threshold	Interval	Rep
15:00	69.6	3:45–4:30	3:23–3:42	3:15	2:56	2:32
17:30	58.2	4:20–5:12	3:54–4:17	3:46	3:23	2:56
20:00	49.8	4:54–5:53	4:26–4:51	4:16	3:51	3:19
22:30	43.4	5:29–6:34	4:57–5:25	4:46	4:18	3:43
25:00	38.3	6:03–7:14	5:28–5:59	5:16	4:45	4:06
27:30	34.2	6:37–7:53	5:59–6:33	5:46	5:13	4:30
30:00	30.8	7:11–8:32	6:30–7:06	6:16	5:40	4:54
32:30	28.0	7:44–9:10	7:01–7:39	6:46	6:07	5:17
35:00	25.6	8:17–9:48	7:31–8:12	7:15	6:34	5:41

More pacing guides

Method and sources

The numbers on this page are computed with the same code as the TrainPace calculators, from these published methods. They are training guidance, not medical advice.

Daniels, J. Daniels' Running Formula. Human Kinetics — VDOT, training zones, and equivalent race times.
Daniels, J. & Gilbert, J. (1979). Oxygen Power: Performance Tables for Distance Runners — the oxygen-cost and %VO2max equations behind VDOT.

Other TrainPace tools

For AI agents

Every public page on this site has a Markdown mirror at the same path with a .md suffix (for example /calculator.md), and honors an Accept: text/markdown request header on the HTML URL. The calculations here are also available as callable tools through a free public MCP server — no account or API key.