10k pace intervals are one of the most effective ways to improve 10k running performance - read more about 10k pace intervals here. The 10k pace chart at the bottom of the page provides running pace targets (metric and imperial) specifically for running 10k pace intervals.

10k pace interval sessions

Combine the 10k pace chart with the 10k interval sessions below to get the most out of your 10k training.

10k pace chart intervals

10k Pace Time Based intervals Pacing Chart

The table below gives pacing targets for 10k pace interval sessions.

How to use the pace table

Use your current 10k pace to select the pace targets for the intervals and recoveries from the table below. The pace targets are shown as both mins/km and mins/mile. The interval paces are set as being between current 10k pace and 2% faster than 10k pace. The recovery intervals are set to paces that are 50-70% slower than current 10k pace, again paces are shown as both mins/km and mins/mile.

Example sessions are provided above with a work to recovery ratio of 3:1-4:1. 

How to progress the sessions.

Start at a pace close to current 10k pace and use the longer recovery and slower end of the recovery pace. As your 10k fitness improves you can progress the session in a number of ways:

  1. Reduce the length of the recovery
  2. Increase the pace of the recovery intervals
  3. Increase the length of the 10k pace intervals
  4. Increase the pace of the 10k pace intervals.

To progress these sessions, I prefer to decrease the length of the recoveries and increase the pace of the recoveries before increasing the pace of the 10k intervals.


Table showing target paces for 10k pace intervals (0-2% faster than 10k pace), and recovery pace (50-70% slower than 10k pace). Paces in Metric and Imperial.
Your Current 10k pace10k Pace Intervals (metric - mins:secs/km)Recovery Pace (metric - mins:secs/km)10k Pace Intervals (Imperial - mins:secs/mile)Recovery pace (Imperial - mins:secs/mile)
0:28:0002:43.0 - 02:48.0/km04:12.0 - 04:45.6/km04:25.0 - 04:30.4/mile06:45.6 - 07:39.6/mile
0:28:1502:44.4 - 02:49.5/km04:14.2 - 04:48.1/km04:27.3 - 04:32.8/mile06:49.2 - 07:43.7/mile
0:28:3002:45.9 - 02:51.0/km04:16.5 - 04:50.7/km04:29.7 - 04:35.2/mile06:52.8 - 07:47.8/mile
0:28:4502:47.4 - 02:52.5/km04:18.8 - 04:53.3/km04:32.1 - 04:37.6/mile06:56.4 - 07:51.9/mile
0:29:0002:48.8 - 02:54.0/km04:21.0 - 04:55.8/km04:34.4 - 04:40.0/mile07:00.0 - 07:56.0/mile
0:29:1502:50.3 - 02:55.5/km04:23.3 - 04:58.4/km04:36.8 - 04:42.4/mile07:03.7 - 08:00.1/mile
0:29:3002:51.7 - 02:57.0/km04:25.5 - 05:00.9/km04:39.2 - 04:44.9/mile07:07.3 - 08:04.3/mile
0:29:4502:53.2 - 02:58.5/km04:27.7 - 05:03.4/km04:41.5 - 04:47.3/mile07:10.9 - 08:08.4/mile
0:30:0002:54.6 - 03:00.0/km04:30.0 - 05:06.0/km04:43.9 - 04:49.7/mile07:14.5 - 08:12.5/mile
0:30:1502:56.1 - 03:01.5/km04:32.2 - 05:08.5/km04:46.3 - 04:52.1/mile07:18.1 - 08:16.6/mile
0:30:3002:57.5 - 03:03.0/km04:34.5 - 05:11.1/km04:48.6 - 04:54.5/mile07:21.8 - 08:20.7/mile
0:30:4502:59.0 - 03:04.5/km04:36.8 - 05:13.7/km04:51.0 - 04:56.9/mile07:25.4 - 08:24.8/mile
0:31:0003:00.5 - 03:06.0/km04:39.0 - 05:16.2/km04:53.4 - 04:59.3/mile07:29.0 - 08:28.9/mile
0:31:1503:01.9 - 03:07.5/km04:41.3 - 05:18.8/km04:55.7 - 05:01.8/mile07:32.6 - 08:33.0/mile
0:31:3003:03.4 - 03:09.0/km04:43.5 - 05:21.3/km04:58.1 - 05:04.2/mile07:36.2 - 08:37.1/mile
0:31:4503:04.8 - 03:10.5/km04:45.7 - 05:23.8/km05:00.4 - 05:06.6/mile07:39.9 - 08:41.2/mile
0:32:0003:06.3 - 03:12.0/km04:48.0 - 05:26.4/km05:02.8 - 05:09.0/mile07:43.5 - 08:45.3/mile
0:32:1503:07.7 - 03:13.5/km04:50.2 - 05:28.9/km05:05.2 - 05:11.4/mile07:47.1 - 08:49.4/mile
0:32:3003:09.2 - 03:15.0/km04:52.5 - 05:31.5/km05:07.5 - 05:13.8/mile07:50.7 - 08:53.5/mile
0:32:4503:10.6 - 03:16.5/km04:54.7 - 05:34.0/km05:09.9 - 05:16.2/mile07:54.4 - 08:57.6/mile
0:33:0003:12.1 - 03:18.0/km04:57.0 - 05:36.6/km05:12.3 - 05:18.7/mile07:58.0 - 09:01.7/mile
0:33:1503:13.6 - 03:19.5/km04:59.3 - 05:39.2/km05:14.6 - 05:21.1/mile08:01.6 - 09:05.8/mile
0:33:3003:15.0 - 03:21.0/km05:01.5 - 05:41.7/km05:17.0 - 05:23.5/mile08:05.2 - 09:09.9/mile
0:33:4503:16.5 - 03:22.5/km05:03.7 - 05:44.3/km05:19.4 - 05:25.9/mile08:08.8 - 09:14.0/mile
0:34:0003:17.9 - 03:24.0/km05:06.0 - 05:46.8/km05:21.7 - 05:28.3/mile08:12.5 - 09:18.1/mile
0:34:1503:19.4 - 03:25.5/km05:08.2 - 05:49.3/km05:24.1 - 05:30.7/mile08:16.1 - 09:22.2/mile
0:34:3003:20.8 - 03:27.0/km05:10.5 - 05:51.9/km05:26.5 - 05:33.1/mile08:19.7 - 09:26.3/mile
0:34:4503:22.3 - 03:28.5/km05:12.7 - 05:54.4/km05:28.8 - 05:35.5/mile08:23.3 - 09:30.4/mile
0:35:0003:23.7 - 03:30.0/km05:15.0 - 05:57.0/km05:31.2 - 05:38.0/mile08:26.9 - 09:34.5/mile
0:35:1503:25.2 - 03:31.5/km05:17.2 - 05:59.5/km05:33.6 - 05:40.4/mile08:30.6 - 09:38.6/mile
0:35:3003:26.7 - 03:33.0/km05:19.5 - 06:02.1/km05:35.9 - 05:42.8/mile08:34.2 - 09:42.7/mile
0:35:4503:28.1 - 03:34.5/km05:21.8 - 06:04.7/km05:38.3 - 05:45.2/mile08:37.8 - 09:46.8/mile
0:36:0003:29.6 - 03:36.0/km05:24.0 - 06:07.2/km05:40.7 - 05:47.6/mile08:41.4 - 09:51.0/mile
0:36:1503:31.0 - 03:37.5/km05:26.2 - 06:09.7/km05:43.0 - 05:50.0/mile08:45.0 - 09:55.1/mile
0:36:3003:32.5 - 03:39.0/km05:28.5 - 06:12.3/km05:45.4 - 05:52.4/mile08:48.7 - 09:59.2/mile
0:36:4503:33.9 - 03:40.5/km05:30.7 - 06:14.8/km05:47.8 - 05:54.9/mile08:52.3 - 10:03.3/mile
0:37:0003:35.4 - 03:42.0/km05:33.0 - 06:17.4/km05:50.1 - 05:57.3/mile08:55.9 - 10:07.4/mile
0:37:1503:36.8 - 03:43.5/km05:35.2 - 06:19.9/km05:52.5 - 05:59.7/mile08:59.5 - 10:11.5/mile
0:37:3003:38.3 - 03:45.0/km05:37.5 - 06:22.5/km05:54.9 - 06:02.1/mile09:03.2 - 10:15.6/mile
0:37:4503:39.8 - 03:46.5/km05:39.8 - 06:25.1/km05:57.2 - 06:04.5/mile09:06.8 - 10:19.7/mile
0:38:0003:41.2 - 03:48.0/km05:42.0 - 06:27.6/km05:59.6 - 06:06.9/mile09:10.4 - 10:23.8/mile
0:38:1503:42.7 - 03:49.5/km05:44.3 - 06:30.2/km06:02.0 - 06:09.3/mile09:14.0 - 10:27.9/mile
0:38:3003:44.1 - 03:51.0/km05:46.5 - 06:32.7/km06:04.3 - 06:11.8/mile09:17.6 - 10:32.0/mile
0:38:4503:45.6 - 03:52.5/km05:48.7 - 06:35.2/km06:06.7 - 06:14.2/mile09:21.3 - 10:36.1/mile
0:39:0003:47.0 - 03:54.0/km05:51.0 - 06:37.8/km06:09.1 - 06:16.6/mile09:24.9 - 10:40.2/mile
0:39:1503:48.5 - 03:55.5/km05:53.2 - 06:40.3/km06:11.4 - 06:19.0/mile09:28.5 - 10:44.3/mile
0:39:3003:49.9 - 03:57.0/km05:55.5 - 06:42.9/km06:13.8 - 06:21.4/mile09:32.1 - 10:48.4/mile
0:39:4503:51.4 - 03:58.5/km05:57.7 - 06:45.4/km06:16.2 - 06:23.8/mile09:35.7 - 10:52.5/mile
0:40:0003:52.8 - 04:00.0/km06:00.0 - 06:48.0/km06:18.5 - 06:26.2/mile09:39.4 - 10:56.6/mile
0:40:1503:54.3 - 04:01.5/km06:02.3 - 06:50.6/km06:20.9 - 06:28.7/mile09:43.0 - 11:00.7/mile
0:40:3003:55.8 - 04:03.0/km06:04.5 - 06:53.1/km06:23.2 - 06:31.1/mile09:46.6 - 11:04.8/mile
0:40:4503:57.2 - 04:04.5/km06:06.7 - 06:55.6/km06:25.6 - 06:33.5/mile09:50.2 - 11:08.9/mile
0:41:0003:58.7 - 04:06.0/km06:09.0 - 06:58.2/km06:28.0 - 06:35.9/mile09:53.8 - 11:13.0/mile
0:41:1504:00.1 - 04:07.5/km06:11.2 - 07:00.7/km06:30.3 - 06:38.3/mile09:57.5 - 11:17.1/mile
0:41:3004:01.6 - 04:09.0/km06:13.5 - 07:03.3/km06:32.7 - 06:40.7/mile10:01.1 - 11:21.2/mile
0:41:4504:03.0 - 04:10.5/km06:15.7 - 07:05.8/km06:35.1 - 06:43.1/mile10:04.7 - 11:25.3/mile
0:42:0004:04.5 - 04:12.0/km06:18.0 - 07:08.4/km06:37.4 - 06:45.6/mile10:08.3 - 11:29.4/mile
0:42:1504:05.9 - 04:13.5/km06:20.2 - 07:10.9/km06:39.8 - 06:48.0/mile10:12.0 - 11:33.5/mile
0:42:3004:07.4 - 04:15.0/km06:22.5 - 07:13.5/km06:42.2 - 06:50.4/mile10:15.6 - 11:37.7/mile
0:42:4504:08.9 - 04:16.5/km06:24.7 - 07:16.0/km06:44.5 - 06:52.8/mile10:19.2 - 11:41.8/mile
0:43:0004:10.3 - 04:18.0/km06:27.0 - 07:18.6/km06:46.9 - 06:55.2/mile10:22.8 - 11:45.9/mile
0:43:1504:11.8 - 04:19.5/km06:29.2 - 07:21.1/km06:49.3 - 06:57.6/mile10:26.4 - 11:50.0/mile
0:43:3004:13.2 - 04:21.0/km06:31.5 - 07:23.7/km06:51.6 - 07:00.0/mile10:30.1 - 11:54.1/mile
0:43:4504:14.7 - 04:22.5/km06:33.7 - 07:26.2/km06:54.0 - 07:02.5/mile10:33.7 - 11:58.2/mile
0:44:0004:16.1 - 04:24.0/km06:36.0 - 07:28.8/km06:56.4 - 07:04.9/mile10:37.3 - 12:02.3/mile
0:44:1504:17.6 - 04:25.5/km06:38.2 - 07:31.3/km06:58.7 - 07:07.3/mile10:40.9 - 12:06.4/mile
0:44:3004:19.0 - 04:27.0/km06:40.5 - 07:33.9/km07:01.1 - 07:09.7/mile10:44.5 - 12:10.5/mile
0:44:4504:20.5 - 04:28.5/km06:42.7 - 07:36.4/km07:03.5 - 07:12.1/mile10:48.2 - 12:14.6/mile
0:45:0004:22.0 - 04:30.0/km06:45.0 - 07:39.0/km07:05.8 - 07:14.5/mile10:51.8 - 12:18.7/mile
0:45:1504:23.4 - 04:31.5/km06:47.2 - 07:41.5/km07:08.2 - 07:16.9/mile10:55.4 - 12:22.8/mile
0:45:3004:24.9 - 04:33.0/km06:49.5 - 07:44.1/km07:10.6 - 07:19.4/mile10:59.0 - 12:26.9/mile
0:45:4504:26.3 - 04:34.5/km06:51.7 - 07:46.6/km07:12.9 - 07:21.8/mile11:02.6 - 12:31.0/mile
0:46:0004:27.8 - 04:36.0/km06:54.0 - 07:49.2/km07:15.3 - 07:24.2/mile11:06.3 - 12:35.1/mile
0:46:1504:29.2 - 04:37.5/km06:56.2 - 07:51.7/km07:17.7 - 07:26.6/mile11:09.9 - 12:39.2/mile
0:46:3004:30.7 - 04:39.0/km06:58.5 - 07:54.3/km07:20.0 - 07:29.0/mile11:13.5 - 12:43.3/mile
0:46:4504:32.1 - 04:40.5/km07:00.7 - 07:56.8/km07:22.4 - 07:31.4/mile11:17.1 - 12:47.4/mile
0:47:0004:33.6 - 04:42.0/km07:03.0 - 07:59.4/km07:24.8 - 07:33.8/mile11:20.8 - 12:51.5/mile
0:47:1504:35.1 - 04:43.5/km07:05.2 - 08:01.9/km07:27.1 - 07:36.2/mile11:24.4 - 12:55.6/mile
0:47:3004:36.5 - 04:45.0/km07:07.5 - 08:04.5/km07:29.5 - 07:38.7/mile11:28.0 - 12:59.7/mile
0:47:4504:38.0 - 04:46.5/km07:09.7 - 08:07.0/km07:31.9 - 07:41.1/mile11:31.6 - 13:03.8/mile
0:48:0004:39.4 - 04:48.0/km07:12.0 - 08:09.6/km07:34.2 - 07:43.5/mile11:35.2 - 13:07.9/mile
0:48:1504:40.9 - 04:49.5/km07:14.2 - 08:12.1/km07:36.6 - 07:45.9/mile11:38.9 - 13:12.0/mile
0:48:3004:42.3 - 04:51.0/km07:16.5 - 08:14.7/km07:39.0 - 07:48.3/mile11:42.5 - 13:16.1/mile
0:48:4504:43.8 - 04:52.5/km07:18.7 - 08:17.2/km07:41.3 - 07:50.7/mile11:46.1 - 13:20.2/mile
0:49:0004:45.2 - 04:54.0/km07:21.0 - 08:19.8/km07:43.7 - 07:53.1/mile11:49.7 - 13:24.4/mile
0:49:1504:46.7 - 04:55.5/km07:23.2 - 08:22.3/km07:46.0 - 07:55.6/mile11:53.3 - 13:28.5/mile
0:49:3004:48.1 - 04:57.0/km07:25.5 - 08:24.9/km07:48.4 - 07:58.0/mile11:57.0 - 13:32.6/mile
0:49:4504:49.6 - 04:58.5/km07:27.7 - 08:27.4/km07:50.8 - 08:00.4/mile12:00.6 - 13:36.7/mile
0:50:0004:51.1 - 05:00.0/km07:30.0 - 08:30.0/km07:53.1 - 08:02.8/mile12:04.2 - 13:40.8/mile
0:50:1504:52.5 - 05:01.5/km07:32.2 - 08:32.5/km07:55.5 - 08:05.2/mile12:07.8 - 13:44.9/mile
0:50:3004:54.0 - 05:03.0/km07:34.5 - 08:35.1/km07:57.9 - 08:07.6/mile12:11.4 - 13:49.0/mile
0:50:4504:55.4 - 05:04.5/km07:36.7 - 08:37.6/km08:00.2 - 08:10.0/mile12:15.1 - 13:53.1/mile
0:51:0004:56.9 - 05:06.0/km07:39.0 - 08:40.2/km08:02.6 - 08:12.5/mile12:18.7 - 13:57.2/mile
0:51:1504:58.3 - 05:07.5/km07:41.2 - 08:42.7/km08:05.0 - 08:14.9/mile12:22.3 - 14:01.3/mile
0:51:3004:59.8 - 05:09.0/km07:43.5 - 08:45.3/km08:07.3 - 08:17.3/mile12:25.9 - 14:05.4/mile
0:51:4505:01.2 - 05:10.5/km07:45.7 - 08:47.8/km08:09.7 - 08:19.7/mile12:29.6 - 14:09.5/mile
0:52:0005:02.7 - 05:12.0/km07:48.0 - 08:50.4/km08:12.1 - 08:22.1/mile12:33.2 - 14:13.6/mile
0:52:1505:04.2 - 05:13.5/km07:50.2 - 08:52.9/km08:14.4 - 08:24.5/mile12:36.8 - 14:17.7/mile
0:52:3005:05.6 - 05:15.0/km07:52.5 - 08:55.5/km08:16.8 - 08:26.9/mile12:40.4 - 14:21.8/mile
0:52:4505:07.1 - 05:16.5/km07:54.7 - 08:58.0/km08:19.2 - 08:29.4/mile12:44.0 - 14:25.9/mile
0:53:0005:08.5 - 05:18.0/km07:57.0 - 09:00.6/km08:21.5 - 08:31.8/mile12:47.7 - 14:30.0/mile
0:53:1505:10.0 - 05:19.5/km07:59.2 - 09:03.1/km08:23.9 - 08:34.2/mile12:51.3 - 14:34.1/mile
0:53:3005:11.4 - 05:21.0/km08:01.5 - 09:05.7/km08:26.3 - 08:36.6/mile12:54.9 - 14:38.2/mile
0:53:4505:12.9 - 05:22.5/km08:03.7 - 09:08.2/km08:28.6 - 08:39.0/mile12:58.5 - 14:42.3/mile
0:54:0005:14.3 - 05:24.0/km08:06.0 - 09:10.8/km08:31.0 - 08:41.4/mile13:02.1 - 14:46.4/mile
0:54:1505:15.8 - 05:25.5/km08:08.2 - 09:13.3/km08:33.4 - 08:43.8/mile13:05.8 - 14:50.5/mile
0:54:3005:17.3 - 05:27.0/km08:10.5 - 09:15.9/km08:35.7 - 08:46.3/mile13:09.4 - 14:54.6/mile
0:54:4505:18.7 - 05:28.5/km08:12.7 - 09:18.4/km08:38.1 - 08:48.7/mile13:13.0 - 14:58.7/mile
0:55:0005:20.2 - 05:30.0/km08:15.0 - 09:21.0/km08:40.5 - 08:51.1/mile13:16.6 - 15:02.8/mile
0:55:1505:21.6 - 05:31.5/km08:17.2 - 09:23.5/km08:42.8 - 08:53.5/mile13:20.2 - 15:06.9/mile
0:55:3005:23.1 - 05:33.0/km08:19.5 - 09:26.1/km08:45.2 - 08:55.9/mile13:23.9 - 15:11.0/mile
0:55:4505:24.5 - 05:34.5/km08:21.7 - 09:28.6/km08:47.6 - 08:58.3/mile13:27.5 - 15:15.2/mile
0:56:0005:26.0 - 05:36.0/km08:24.0 - 09:31.2/km08:49.9 - 09:00.7/mile13:31.1 - 15:19.3/mile
0:56:1505:27.4 - 05:37.5/km08:26.2 - 09:33.7/km08:52.3 - 09:03.2/mile13:34.7 - 15:23.4/mile
0:56:3005:28.9 - 05:39.0/km08:28.5 - 09:36.3/km08:54.7 - 09:05.6/mile13:38.4 - 15:27.5/mile
0:56:4505:30.4 - 05:40.5/km08:30.7 - 09:38.8/km08:57.0 - 09:08.0/mile13:42.0 - 15:31.6/mile
0:57:0005:31.8 - 05:42.0/km08:33.0 - 09:41.4/km08:59.4 - 09:10.4/mile13:45.6 - 15:35.7/mile
0:57:1505:33.3 - 05:43.5/km08:35.2 - 09:43.9/km09:01.8 - 09:12.8/mile13:49.2 - 15:39.8/mile
0:57:3005:34.7 - 05:45.0/km08:37.5 - 09:46.5/km09:04.1 - 09:15.2/mile13:52.8 - 15:43.9/mile
0:57:4505:36.2 - 05:46.5/km08:39.7 - 09:49.0/km09:06.5 - 09:17.6/mile13:56.5 - 15:48.0/mile
0:58:0005:37.6 - 05:48.0/km08:42.0 - 09:51.6/km09:08.9 - 09:20.1/mile14:00.1 - 15:52.1/mile
0:58:1505:39.1 - 05:49.5/km08:44.2 - 09:54.1/km09:11.2 - 09:22.5/mile14:03.7 - 15:56.2/mile
0:58:3005:40.5 - 05:51.0/km08:46.5 - 09:56.7/km09:13.6 - 09:24.9/mile14:07.3 - 16:00.3/mile
0:58:4505:42.0 - 05:52.5/km08:48.7 - 09:59.2/km09:15.9 - 09:27.3/mile14:10.9 - 16:04.4/mile
0:59:0005:43.5 - 05:54.0/km08:51.0 - 10:01.8/km09:18.3 - 09:29.7/mile14:14.6 - 16:08.5/mile
0:59:1505:44.9 - 05:55.5/km08:53.2 - 10:04.3/km09:20.7 - 09:32.1/mile14:18.2 - 16:12.6/mile
0:59:3005:46.4 - 05:57.0/km08:55.5 - 10:06.9/km09:23.0 - 09:34.5/mile14:21.8 - 16:16.7/mile
0:59:4505:47.8 - 05:58.5/km08:57.7 - 10:09.4/km09:25.4 - 09:36.9/mile14:25.4 - 16:20.8/mile
1:00:0005:49.3 - 06:00.0/km09:00.0 - 10:12.0/km09:27.8 - 09:39.4/mile14:29.0 - 16:24.9/mile

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