1km (1000m) 10k Pace Intervals
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 Pace | Example 10k pace 1km Intervals | Interval 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) |
|---|---|---|---|---|---|---|---|---|
| 0:28:00 | 6-10 x 1000m | 2:45-2:48 | 2:45-2:48/km | 4:25-4:30/mile | 200m run | 0:50-0:57 | 4:12-4:46/km | 6:46-7:40/mile |
| 0:28:30 | 6-10 x 1000m | 2:48-2:51 | 2:48-2:51/km | 4:30-4:35/mile | 200m run | 0:51-0:58 | 4:16-4:51/km | 6:53-7:48/mile |
| 0:29:00 | 6-10 x 1000m | 2:51-2:54 | 2:51-2:54/km | 4:34-4:40/mile | 200m run | 0:52-0:59 | 4:21-4:56/km | 7:00-7:56/mile |
| 0:29:30 | 6-10 x 1000m | 2:53-2:57 | 2:53-2:57/km | 4:39-4:45/mile | 200m run | 0:53-1:00 | 4:25-5:01/km | 7:07-8:04/mile |
| 0:30:00 | 6-10 x 1000m | 2:56-3:00 | 2:56-3:00/km | 4:44-4:50/mile | 200m run | 0:54-1:01 | 4:30-5:06/km | 7:15-8:12/mile |
| 0:30:30 | 6-10 x 1000m | 2:59-3:03 | 2:59-3:03/km | 4:49-4:55/mile | 200m run | 0:55-1:02 | 4:34-5:11/km | 7:22-8:21/mile |
| 0:31:00 | 6-10 x 1000m | 3:02-3:06 | 3:02-3:06/km | 4:53-4:59/mile | 200m run | 0:56-1:03 | 4:39-5:16/km | 7:29-8:29/mile |
| 0:31:30 | 6-10 x 1000m | 3:05-3:09 | 3:05-3:09/km | 4:58-5:04/mile | 200m run | 0:57-1:04 | 4:44-5:21/km | 7:36-8:37/mile |
| 0:32:00 | 6-10 x 1000m | 3:08-3:12 | 3:08-3:12/km | 5:03-5:09/mile | 200m run | 0:58-1:05 | 4:48-5:26/km | 7:43-8:45/mile |
| 0:32:30 | 6-10 x 1000m | 3:11-3:15 | 3:11-3:15/km | 5:08-5:14/mile | 200m run | 0:58-1:06 | 4:52-5:31/km | 7:51-8:53/mile |
| 0:33:00 | 6-10 x 1000m | 3:14-3:18 | 3:14-3:18/km | 5:12-5:19/mile | 200m run | 0:59-1:07 | 4:57-5:37/km | 7:58-9:02/mile |
| 0:33:30 | 6-10 x 1000m | 3:17-3:21 | 3:17-3:21/km | 5:17-5:23/mile | 200m run | 1:00-1:08 | 5:02-5:42/km | 8:05-9:10/mile |
| 0:34:00 | 6-10 x 1000m | 3:20-3:24 | 3:20-3:24/km | 5:22-5:28/mile | 200m run | 1:01-1:09 | 5:06-5:47/km | 8:12-9:18/mile |
| 0:34:30 | 6-10 x 1000m | 3:23-3:27 | 3:23-3:27/km | 5:26-5:33/mile | 200m run | 1:02-1:10 | 5:10-5:52/km | 8:20-9:26/mile |
| 0:35:00 | 6-10 x 1000m | 3:26-3:30 | 3:26-3:30/km | 5:31-5:38/mile | 200m run | 1:03-1:11 | 5:15-5:57/km | 8:27-9:35/mile |
| 0:35:30 | 6-8 x 1000m | 3:29-3:33 | 3:29-3:33/km | 5:36-5:43/mile | 200m run | 1:04-1:12 | 5:20-6:02/km | 8:34-9:43/mile |
| 0:36:00 | 6-8 x 1000m | 3:32-3:36 | 3:32-3:36/km | 5:41-5:48/mile | 200m run | 1:05-1:13 | 5:24-6:07/km | 8:41-9:51/mile |
| 0:36:30 | 6-8 x 1000m | 3:35-3:39 | 3:35-3:39/km | 5:45-5:52/mile | 200m run | 1:06-1:14 | 5:28-6:12/km | 8:49-9:59/mile |
| 0:37:00 | 6-8 x 1000m | 3:38-3:42 | 3:38-3:42/km | 5:50-5:57/mile | 200m run | 1:07-1:15 | 5:33-6:17/km | 8:56-10:07/mile |
| 0:37:30 | 6-8 x 1000m | 3:40-3:45 | 3:40-3:45/km | 5:55-6:02/mile | 200m run | 1:07-1:16 | 5:37-6:22/km | 9:03-10:16/mile |
| 0:38:00 | 6-8 x 1000m | 3:43-3:48 | 3:43-3:48/km | 6:00-6:07/mile | 200m run | 1:08-1:18 | 5:42:6:28/km | 9:10-10:24/mile |
| 0:38:30 | 6-8 x 1000m | 3:46-3:51 | 3:46-3:51/km | 6:04-6:12/mile | 200m run | 1:09-1:19 | 5:46-6:33/km | 9:18-10:32/mile |
| 0:39:00 | 6-8 x 1000m | 3:49-3:54 | 3:49-3:54/km | 6:09-6:16/mile | 200m run | 1:10-1:20 | 5:51-6:38/km | 9:25-10:40/mile |
| 0:39:30 | 6-8 x 1000m | 3:52-3:57 | 3:52-3:57/km | 6:14-6:21/mile | 200m run | 1:11-1:21 | 5:55-6:43/km | 9:32-10:48/mile |
| 0:40:00 | 6-8 x 1000m | 3:55-4:00 | 3:55-4:00/km | 6:19-6:26/mile | 200m run | 1:12-1:22 | 6:00-6:48/km | 9:39-10:57/mile |
| 0:40:30 | 6-7 x 1000m | 3:58-4:03 | 3:58-4:03/km | 6:23-6:31/mile | 200m run | 1:13-1:23 | 6:04-6:53/km | 9:47-11:05/mile |
| 0:41:00 | 6-7 x 1000m | 4:01-4:06 | 4:01-4:06/km | 6:28-6:36/mile | 200m run | 1:14-1:24 | 6:09-6:58/km | 9:54-11:13/mile |
| 0:41:30 | 6-7 x 1000m | 4:04-4:09 | 4:04-4:09/km | 6:33-6:41/mile | 200m run | 1:15-1:25 | 6:13-7:03/km | 10:01-11:21/mile |
| 0:42:00 | 6-7 x 1000m | 4:07-4:12 | 4:07-4:12/km | 6:37-6:46/mile | 200m run | 1:16-1:26 | 6:18-7:08/km | 10:08-11:29/mile |
| 0:42:30 | 6-7 x 1000m | 4:10-4:15 | 4:10-4:15/km | 6:42-6:50/mile | 200m run | 1:16-1:27 | 6:22-7:13/km | 10:16-11:38/mile |
| 0:43:00 | 6-7 x 1000m | 4:13-4:18 | 4:13-4:18/km | 6:47-6:55/mile | 200m run | 1:17-1:28 | 6:27-7:19/km | 10:23-11:46/mile |
| 0:43:30 | 6-7 x 1000m | 4:16-4:21 | 4:16-4:21/km | 6:52-7:00/mile | 200m run | 1:18-1:29 | 6:31-7:24/km | 10:30-11:54/mile |
| 0:44:00 | 6-7 x 1000m | 4:19-4:24 | 4:19-4:24/km | 6:56-7:05/mile | 200m run | 1:19-1:30 | 6:36-7:29/km | 10:37-12:02/mile |
| 0:44:30 | 6-7 x 1000m | 4:22-4:27 | 4:22-4:27/km | 7:01-7:10/mile | 200m run | 1:20-1:31 | 6:40-7:34/km | 10:45-12:10/mile |
| 0:45:00 | 6-7 x 1000m | 4:25-4:30 | 4:25-4:30/km | 7:06-7:15/mile | 200m run | 1:21-1:32 | 6:45-7:39/km | 10:52-12:19/mile |
| 0:45:30 | 5-6 x 1000m | 4:28-4:33 | 4:28-4:33/km | 7:11-7:19/mile | 200m run | 1:22-1:33 | 6:49-7:44/km | 10:59-12:27/mile |
| 0:46:00 | 5-6 x 1000m | 4:30-4:36 | 4:30-4:36/km | 7:15-7:24/mile | 200m run | 1:23-1:34 | 6:54-7:49/km | 11:06-12:35/mile |
| 0:46:30 | 5-6 x 1000m | 4:33-4:39 | 4:33-4:39/km | 7:20-7:29/mile | 200m run | 1:24-1:35 | 6:58-7:54/km | 11:14-12:43/mile |
| 0:47:00 | 5-6 x 1000m | 4:36-4:42 | 4:36-4:42/km | 7:25-7:34/mile | 200m run | 1:25-1:36 | 7:03-7:59/km | 11:21-12:52/mile |
| 0:47:30 | 5-6 x 1000m | 4:39-4:45 | 4:39-4:45/km | 7:29-7:39/mile | 200m run | 1:25-1:37 | 7:07-8:04/km | 11:28-13:00/mile |
| 0:48:00 | 5-6 x 1000m | 4:42-4:48 | 4:42-4:48/km | 7:34-7:43/mile | 200m run | 1:26-1:38 | 7:12-8:10/km | 11:35-13:08/mile |
| 0:48:30 | 5-6 x 1000m | 4:45-4:51 | 4:45-4:51/km | 7:39-7:48/mile | 200m run | 1:27-1:39 | 7:16-8:15/km | 11:42-13:16/mile |
| 0:49:00 | 5-6 x 1000m | 4:48-4:54 | 4:48-4:54/km | 7:44-7:53/mile | 200m run | 1:28-1:40 | 7:21-8:20/km | 11:50-13:24/mile |
| 0:49:30 | 5-6 x 1000m | 4:51-4:57 | 4:51-4:57/km | 7:48-7:58/mile | 200m run | 1:29-1:41 | 7:25-8:25/km | 11:57-13:33/mile |
| 0:50:00 | 5-6 x 1000m | 4:54-5:00 | 4:54-5:00/km | 7:53-8:03/mile | 200m run | 1:30-1:42 | 7:30-8:30/km | 12:04-13:41/mile |
| 0:50:30 | 5 x 1000m | 4:57-5:03 | 4:57-5:03/km | 7:58-8:08/mile | 200m run | 1:31-1:43 | 7:34-8:35/km | 12:11-13:49/mile |
| 0:51:00 | 5 x 1000m | 5:00-5:06 | 5:00-5:06/km | 8:03-8:12/mile | 200m run | 1:32-1:44 | 7:39-8:40/km | 12:19-13:57/mile |
| 0:51:30 | 5 x 1000m | 5:03-5:09 | 5:03-5:09/km | 8:07-8:17/mile | 200m run | 1:33-1:45 | 7:43-8:45/km | 12:26-14:05/mile |
| 0:52:00 | 5 x 1000m | 5:06-5:12 | 5:06-5:12/km | 8:12-8:22/mile | 200m run | 1:34-1:46 | 7:48-8:50/km | 12:33-14:14/mile |
| 0:52:30 | 5 x 1000m | 5:09-5:15 | 5:09-5:15/km | 8:17-8:27/mile | 200m run | 1:34-1:47 | 7:52-8:55/km | 12:40-14:22/mile |
| 0:53:00 | 5 x 1000m | 5:12-5:18 | 5:12-5:18/km | 8:22-8:32/mile | 200m run | 1:35-1:48 | 7:57-9:01/km | 12:48-14:30/mile |
| 0:53:30 | 5 x 1000m | 5:15-5:21 | 5:15-5:21/km | 8:26-8:37/mile | 200m run | 1:36-1:49 | 8:01-9:06/km | 12:55-14:38/mile |
| 0:54:00 | 5 x 1000m | 5:18-5:24 | 5:18-5:24/km | 8:31-8:41/mile | 200m run | 1:37-1:50 | 8:06-9:11/km | 13:02-14:46/mile |
| 0:54:30 | 5 x 1000m | 5:20-5:27 | 5:20-5:27/km | 8:36-8:46/mile | 200m run | 1:38-1:51 | 8:10-9:16/km | 13:09-14:55/mile |
| 0:55:00 | 5 x 1000m | 5:23-5:30 | 5:23-5:30/km | 8:40-8:51/mile | 200m run | 1:39-1:52 | 8:15-9:21/km | 13:17-15:03/mile |
| 0:55:30 | 4-5 x 1000m | 5:26-5:33 | 5:26-5:33/km | 8:45-8:56/mile | 200m run | 1:40-1:53 | 8:19-9:26/km | 13:24-15:11/mile |
| 0:56:00 | 4-5 x 1000m | 5:29-5:36 | 5:29-5:36/km | 8:50-9:01/mile | 200m run | 1:41-1:54 | 8:24-9:31/km | 13:31-15:19/mile |
| 0:56:30 | 4-5 x 1000m | 5:32-5:39 | 5:32-5:39/km | 8:55-9:06/mile | 200m run | 1:42-1:55 | 8:28-9:36/km | 13:38-15:27/mile |
| 0:57:00 | 4-5 x 1000m | 5:35-5:42 | 5:35-5:42/km | 8:59-9:10/mile | 200m run | 1:43-1:56 | 8:33-9:41/km | 13:46-15:36/mile |
| 0:57:30 | 4-5 x 1000m | 5:38-5:45 | 5:38-5:45/km | 9:04-9:15/mile | 200m run | 1:43-1:57 | 8:37-9:46/km | 13:53-15:44/mile |
| 0:58:00 | 4-5 x 1000m | 5:41-5:48 | 5:41-5:48/km | 9:09-9:20/mile | 200m run | 1:44-1:58 | 8:42-9:52/km | 14:00-15:52/mile |
| 0:58:30 | 4-5 x 1000m | 5:44-5:51 | 5:44-5:51/km | 9:14-9:25/mile | 200m run | 1:46-1:59 | 8:46-9:57/km | 14:07-16:00/mile |
| 0:59:00 | 4-5 x 1000m | 5:47-5:54 | 5:47-5:54/km | 9:18-9:30/mile | 200m run | 1:46-2:00 | 8:51-10:02/km | 14:15-16:09/mile |
| 0:59:30 | 4-5 x 1000m | 5:50-5:57 | 5:50-5:57/km | 9:23-9:35/mile | 200m run | 1:47-2:01 | 8:55-10:07/km | 14:22-16:17/mile |
| 1:00:00 | 4-5 x 1000m | 5:53-6:00 | 5:53-6:00/km | 9:28-9:40/mile | 200m run | 1:48-2:02 | 9:00-10:12/km | 14:29-16:25/mile |
