1000m 10k Pace Intervals Pacing Chart

The following 10k pace interval chart can be used to establish the correct paces for 1000m intervals run at 10k pace, with a 200m recovery. Paces are shown as metric and imperial, along with target paces for the 1000m interval and 200m recovery.

10k Pace Intervals - 1000m at 10k pace (0 - 2% Faster than 10k pace), 200m run recovery.
Current 10k Race PaceExample 10k pace 1km IntervalsInterval Target Time (mins:secs)Interval pace (Metric - mins:secs/km)Interval pace (Imperial - mins:secs/mile)Recovery Distance (meters)Recovery Time (mins:secs)200m Recovery Pace (mins:secs/km)200m Recovery Pace (mins:secs/mile)
0:28:006-10 x 1000m2:45-2:482:45-2:48/km4:25-4:30/mile200m run0:50-0:574:12-4:46/km6:46-7:40/mile
0:28:306-10 x 1000m2:48-2:512:48-2:51/km4:30-4:35/mile200m run0:51-0:584:16-4:51/km6:53-7:48/mile
0:29:006-10 x 1000m2:51-2:542:51-2:54/km4:34-4:40/mile200m run0:52-0:594:21-4:56/km7:00-7:56/mile
0:29:306-10 x 1000m2:53-2:572:53-2:57/km4:39-4:45/mile200m run0:53-1:004:25-5:01/km7:07-8:04/mile
0:30:006-10 x 1000m2:56-3:002:56-3:00/km4:44-4:50/mile200m run0:54-1:014:30-5:06/km7:15-8:12/mile
0:30:306-10 x 1000m2:59-3:032:59-3:03/km4:49-4:55/mile200m run0:55-1:024:34-5:11/km7:22-8:21/mile
0:31:006-10 x 1000m3:02-3:063:02-3:06/km4:53-4:59/mile200m run0:56-1:034:39-5:16/km7:29-8:29/mile
0:31:306-10 x 1000m3:05-3:093:05-3:09/km4:58-5:04/mile200m run0:57-1:044:44-5:21/km7:36-8:37/mile
0:32:006-10 x 1000m3:08-3:123:08-3:12/km5:03-5:09/mile200m run0:58-1:054:48-5:26/km7:43-8:45/mile
0:32:306-10 x 1000m3:11-3:153:11-3:15/km5:08-5:14/mile200m run0:58-1:064:52-5:31/km7:51-8:53/mile
0:33:006-10 x 1000m3:14-3:183:14-3:18/km5:12-5:19/mile200m run0:59-1:074:57-5:37/km7:58-9:02/mile
0:33:306-10 x 1000m3:17-3:213:17-3:21/km5:17-5:23/mile200m run1:00-1:085:02-5:42/km8:05-9:10/mile
0:34:006-10 x 1000m3:20-3:243:20-3:24/km5:22-5:28/mile200m run1:01-1:095:06-5:47/km8:12-9:18/mile
0:34:306-10 x 1000m3:23-3:273:23-3:27/km5:26-5:33/mile200m run1:02-1:105:10-5:52/km8:20-9:26/mile
0:35:006-10 x 1000m3:26-3:303:26-3:30/km5:31-5:38/mile200m run1:03-1:115:15-5:57/km8:27-9:35/mile
0:35:306-8 x 1000m3:29-3:333:29-3:33/km5:36-5:43/mile200m run1:04-1:125:20-6:02/km8:34-9:43/mile
0:36:006-8 x 1000m3:32-3:363:32-3:36/km5:41-5:48/mile200m run1:05-1:135:24-6:07/km8:41-9:51/mile
0:36:306-8 x 1000m3:35-3:393:35-3:39/km5:45-5:52/mile200m run1:06-1:145:28-6:12/km8:49-9:59/mile
0:37:006-8 x 1000m3:38-3:423:38-3:42/km5:50-5:57/mile200m run1:07-1:155:33-6:17/km8:56-10:07/mile
0:37:306-8 x 1000m3:40-3:453:40-3:45/km5:55-6:02/mile200m run1:07-1:165:37-6:22/km9:03-10:16/mile
0:38:006-8 x 1000m3:43-3:483:43-3:48/km6:00-6:07/mile200m run1:08-1:185:42:6:28/km9:10-10:24/mile
0:38:306-8 x 1000m3:46-3:513:46-3:51/km6:04-6:12/mile200m run1:09-1:195:46-6:33/km9:18-10:32/mile
0:39:006-8 x 1000m3:49-3:543:49-3:54/km6:09-6:16/mile200m run1:10-1:205:51-6:38/km9:25-10:40/mile
0:39:306-8 x 1000m3:52-3:573:52-3:57/km6:14-6:21/mile200m run1:11-1:215:55-6:43/km9:32-10:48/mile
0:40:006-8 x 1000m3:55-4:003:55-4:00/km6:19-6:26/mile200m run1:12-1:226:00-6:48/km9:39-10:57/mile
0:40:306-7 x 1000m3:58-4:033:58-4:03/km6:23-6:31/mile200m run1:13-1:236:04-6:53/km9:47-11:05/mile
0:41:006-7 x 1000m4:01-4:064:01-4:06/km6:28-6:36/mile200m run1:14-1:246:09-6:58/km9:54-11:13/mile
0:41:306-7 x 1000m4:04-4:094:04-4:09/km6:33-6:41/mile200m run1:15-1:256:13-7:03/km10:01-11:21/mile
0:42:006-7 x 1000m4:07-4:124:07-4:12/km6:37-6:46/mile200m run1:16-1:266:18-7:08/km10:08-11:29/mile
0:42:306-7 x 1000m4:10-4:154:10-4:15/km6:42-6:50/mile200m run1:16-1:276:22-7:13/km10:16-11:38/mile
0:43:006-7 x 1000m4:13-4:184:13-4:18/km6:47-6:55/mile200m run1:17-1:286:27-7:19/km10:23-11:46/mile
0:43:306-7 x 1000m4:16-4:214:16-4:21/km6:52-7:00/mile200m run1:18-1:296:31-7:24/km10:30-11:54/mile
0:44:006-7 x 1000m4:19-4:244:19-4:24/km6:56-7:05/mile200m run1:19-1:306:36-7:29/km10:37-12:02/mile
0:44:306-7 x 1000m4:22-4:274:22-4:27/km7:01-7:10/mile200m run1:20-1:316:40-7:34/km10:45-12:10/mile
0:45:006-7 x 1000m4:25-4:304:25-4:30/km7:06-7:15/mile200m run1:21-1:326:45-7:39/km10:52-12:19/mile
0:45:305-6 x 1000m4:28-4:334:28-4:33/km7:11-7:19/mile200m run1:22-1:336:49-7:44/km10:59-12:27/mile
0:46:005-6 x 1000m4:30-4:364:30-4:36/km7:15-7:24/mile200m run1:23-1:346:54-7:49/km11:06-12:35/mile
0:46:305-6 x 1000m4:33-4:394:33-4:39/km7:20-7:29/mile200m run1:24-1:356:58-7:54/km11:14-12:43/mile
0:47:005-6 x 1000m4:36-4:424:36-4:42/km7:25-7:34/mile200m run1:25-1:367:03-7:59/km11:21-12:52/mile
0:47:305-6 x 1000m4:39-4:454:39-4:45/km7:29-7:39/mile200m run1:25-1:377:07-8:04/km11:28-13:00/mile
0:48:005-6 x 1000m4:42-4:484:42-4:48/km7:34-7:43/mile200m run1:26-1:387:12-8:10/km11:35-13:08/mile
0:48:305-6 x 1000m4:45-4:514:45-4:51/km7:39-7:48/mile200m run1:27-1:397:16-8:15/km11:42-13:16/mile
0:49:005-6 x 1000m4:48-4:544:48-4:54/km7:44-7:53/mile200m run1:28-1:407:21-8:20/km11:50-13:24/mile
0:49:305-6 x 1000m4:51-4:574:51-4:57/km7:48-7:58/mile200m run1:29-1:417:25-8:25/km11:57-13:33/mile
0:50:005-6 x 1000m4:54-5:004:54-5:00/km7:53-8:03/mile200m run1:30-1:427:30-8:30/km12:04-13:41/mile
0:50:305 x 1000m4:57-5:034:57-5:03/km7:58-8:08/mile200m run1:31-1:437:34-8:35/km12:11-13:49/mile
0:51:005 x 1000m5:00-5:065:00-5:06/km8:03-8:12/mile200m run1:32-1:447:39-8:40/km12:19-13:57/mile
0:51:305 x 1000m5:03-5:095:03-5:09/km8:07-8:17/mile200m run1:33-1:457:43-8:45/km12:26-14:05/mile
0:52:005 x 1000m5:06-5:125:06-5:12/km8:12-8:22/mile200m run1:34-1:467:48-8:50/km12:33-14:14/mile
0:52:305 x 1000m5:09-5:155:09-5:15/km8:17-8:27/mile200m run1:34-1:477:52-8:55/km12:40-14:22/mile
0:53:005 x 1000m5:12-5:185:12-5:18/km8:22-8:32/mile200m run1:35-1:487:57-9:01/km12:48-14:30/mile
0:53:305 x 1000m5:15-5:215:15-5:21/km8:26-8:37/mile200m run1:36-1:498:01-9:06/km12:55-14:38/mile
0:54:005 x 1000m5:18-5:245:18-5:24/km8:31-8:41/mile200m run1:37-1:508:06-9:11/km13:02-14:46/mile
0:54:305 x 1000m5:20-5:275:20-5:27/km8:36-8:46/mile200m run1:38-1:518:10-9:16/km13:09-14:55/mile
0:55:005 x 1000m5:23-5:305:23-5:30/km8:40-8:51/mile200m run1:39-1:528:15-9:21/km13:17-15:03/mile
0:55:304-5 x 1000m5:26-5:335:26-5:33/km8:45-8:56/mile200m run1:40-1:538:19-9:26/km13:24-15:11/mile
0:56:004-5 x 1000m5:29-5:365:29-5:36/km8:50-9:01/mile200m run1:41-1:548:24-9:31/km13:31-15:19/mile
0:56:304-5 x 1000m5:32-5:395:32-5:39/km8:55-9:06/mile200m run1:42-1:558:28-9:36/km13:38-15:27/mile
0:57:004-5 x 1000m5:35-5:425:35-5:42/km8:59-9:10/mile200m run1:43-1:568:33-9:41/km13:46-15:36/mile
0:57:304-5 x 1000m5:38-5:455:38-5:45/km9:04-9:15/mile200m run1:43-1:578:37-9:46/km13:53-15:44/mile
0:58:004-5 x 1000m5:41-5:485:41-5:48/km9:09-9:20/mile200m run1:44-1:588:42-9:52/km14:00-15:52/mile
0:58:304-5 x 1000m5:44-5:515:44-5:51/km9:14-9:25/mile200m run1:46-1:598:46-9:57/km14:07-16:00/mile
0:59:004-5 x 1000m5:47-5:545:47-5:54/km9:18-9:30/mile200m run1:46-2:008:51-10:02/km14:15-16:09/mile
0:59:304-5 x 1000m5:50-5:575:50-5:57/km9:23-9:35/mile200m run1:47-2:018:55-10:07/km14:22-16:17/mile
1:00:004-5 x 1000m5:53-6:005:53-6:00/km9:28-9:40/mile200m run1:48-2:029:00-10:12/km14:29-16:25/mile
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