The pace you need
Breaking an hour is one of the most popular first 10K goals. It takes 6:00 per kilometer or 9:39 per mile: steady running where you can still speak in short phrases for most of the race.
| Value | |
|---|---|
| Pace per km to hold | 6:00 (finishes in 1:00:00) |
| Pace per mile to hold | 9:39 (finishes in 59:58) |
| Exact average pace | 6:00.0 /km · 9:39.4 /mi |
| Speed | 10.0 km/h · 6.2 mph |
| Halfway at even pace | 30:00 |
The paces above are rounded down to the second, so holding them gets you home just inside the goal.
Checkpoint times
What your watch should read at each marker for an even-paced race, and for a plan where the second half is 2% faster than the first. A 2% negative split means going through halfway in 30:18 and running the second half in 29:42.
| Checkpoint | Even pace | 2% negative split |
|---|---|---|
| 1 km | 6:00 | 6:07 |
| 1 mile | 9:39 | 9:49 |
| 2 km | 12:00 | 12:12 |
| 3 km | 18:00 | 18:15 |
| 2 miles | 19:19 | 19:35 |
| 4 km | 24:00 | 24:17 |
| 5 km, halfway | 30:00 | 30:18 |
| 6 km | 36:00 | 36:17 |
| 4 miles | 38:37 | 38:54 |
| 7 km | 42:00 | 42:15 |
| 8 km | 48:00 | 48:12 |
| 5 miles | 48:17 | 48:28 |
| 9 km | 54:00 | 54:07 |
| 6 miles | 57:56 | 57:59 |
| Finish | 1:00:00 | 1:00:00 |
How to pace a 1-hour 10K
- Start at 6:00 per kilometer or a few seconds slower. The first two kilometers set the tone.
- Take water on the move if there is a station, without stopping for long.
- If you are on pace at 8 km, it is safe to push. Most runners finish strongly from there.
Want the numbers on your wrist? The pace band generator prints a strip with the elapsed time at every kilometer or mile.
Training paces for this goal
A 1-hour 10K scores a VDOT of about 32.3 on the scale from Jack Daniels’ Running Formula. These are the training paces that go with that score, using Daniels’ intensities: easy running at 59 to 74% of VO2 max, threshold at 88% and intervals at 97.5%.
| Session | Per km | Per mile | Used for |
|---|---|---|---|
| Easy | 6:56 to 8:14 | 11:09 to 13:16 | Most of your weekly running, including long runs |
| Marathon | 6:29 | 10:26 | Steady segments of long runs |
| Threshold | 6:03 | 9:44 | Tempo runs of about 20 minutes, or cruise intervals |
| Interval | 5:34 | 8:58 | Repeats of 3 to 5 minutes with jog recovery |
Train at the paces for the fitness you have now, not the goal. If your recent races are slower, use the VO2 max calculator with a recent result and move to these paces as your races improve.
Race times that match this goal
The same VDOT gives these times at other distances. If you have run close to them recently, the goal is within reach on equal training.
| Race | Equivalent time | Pace per km |
|---|---|---|
| 5K | 28:52 | 5:46 |
| Half marathon | 2:12:57 | 6:18 |
| Marathon | 4:33:22 | 6:29 |
Questions
What pace is a 1-hour 10K?
6:00 per kilometer or 9:39 per mile. Holding exactly 6:00 per km gets you to the finish in 1:00:00, and 9:39 per mile gets you there in 59:58.
What is the halfway split for a 1-hour 10K?
30:00 at even pace. With a 2% negative split, go through halfway in 30:18 and run the second half in 29:42.
What treadmill speed is 1-hour 10K pace?
10.0 km/h or 6.2 mph. Many runners add a 1% incline, which roughly makes up for the lack of air resistance on a treadmill.
What 5K time do I need for a 1-hour 10K?
About 28:52 on equal fitness, using Daniels’ VDOT tables.
How do I train for a 1-hour 10K?
Build most of your week from easy running at 6:56 to 8:14 per km, with one threshold session near 6:03 per km and one interval session near 5:34 per km. Run the goal pace itself in shorter sections so it feels familiar on race day.
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Sources
- Daniels J. Daniels’ Running Formula. 4th ed. Human Kinetics; 2022. VDOT tables and training intensities.
- Daniels J, Gilbert J. Oxygen Power: Performance Tables for Distance Runners. 1979.
- Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. Journal of Sports Sciences. 1996;14(4):321-327.