1000m 10k Pace Running Intervals

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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