2000m 10k Pace Running Intervals

2000m 10k Pace Intervals Pacing Chart

The following 10k pace interval chart can be used to establish the correct paces for 2000m intervals run at 10k pace, with a 400m recovery. Paces are shown as metric and imperial, along with target paces for the 2000m interval and 400m recovery.

10k Pace Intervals - 2000m at 10k pace (0 - 2% Faster than 10k pace), 400m run recovery (50-70% slower than 10k pace).
Current 10k Race Pace10k pace 2km IntervalsInterval Target Time (mins:secs)Interval pace (Metric - mins:secs/km)Interval pace (Imperial - mins:secs/mile)Recovery Distance (meters)Recovery Time (mins:secs)400m Recovery Pace (mins:secs/km)400m Recovery Pace (mins:secs/mile)
0:28:004-5 x 2000m5:29-5:362:45-2:48/km4:25-4:30/mile400m run1:41-1:544:12-4:46/km6:46-7:40/mile
0:28:304-5 x 2000m5:35-5:422:48-2:51/km4:30-4:35/mile400m run1:43-1:564:16-4:51/km6:53-7:48/mile
0:29:004-5 x 2000m5:41-5:482:51-2:54/km4:34-4:40/mile400m run1:44-1:584:21-4:56/km7:00-7:56/mile
0:29:304-5 x 2000m5:47-5:542:53-2:57/km4:39-4:45/mile400m run1:46-2:004:25-5:01/km7:07-8:04/mile
0:30:004-5 x 2000m5:53-6:002:56-3:00/km4:44-4:50/mile400m run1:48-2:024:30-5:06/km7:15-8:12/mile
0:30:304-5 x 2000m5:59-6:062:59-3:03/km4:49-4:55/mile400m run1:50-2:044:34-5:11/km7:22-8:21/mile
0:31:004-5 x 2000m6:05-6:123:02-3:06/km4:53-4:59/mile400m run1:52-2:064:39-5:16/km7:29-8:29/mile
0:31:304-5 x 2000m6:10-6:183:05-3:09/km4:58-5:04/mile400m run1:53-2:094:44-5:21/km7:36-8:37/mile
0:32:004-5 x 2000m6:16-6:243:08-3:12/km5:03-5:09/mile400m run1:55-2:114:48-5:26/km7:43-8:45/mile
0:32:304-5 x 2000m6:22-6:303:11-3:15/km5:08-5:14/mile400m run1:57-2:134:52-5:31/km7:51-8:53/mile
0:33:004-5 x 2000m6:28-6:303:14-3:18/km5:12-5:19/mile400m run1:59-2:154:57-5:37/km7:58-9:02/mile
0:33:304-5 x 2000m6:34-6:423:17-3:21/km5:17-5:23/mile400m run2:01-2:175:02-5:42/km8:05-9:10/mile
0:34:004-5 x 2000m6:40-6:483:20-3:24/km5:22-5:28/mile400m run2:02-2:195:06-5:47/km8:12-9:18/mile
0:34:304-5 x 2000m6:46-6:543:23-3:27/km5:26-5:33/mile400m run2:04-2:215:10-5:52/km8:20-9:26/mile
0:35:004-5 x 2000m6:52-7:003:26-3:30/km5:31-5:38/mile400m run2:06-2:235:15-5:57/km8:27-9:35/mile
0:35:303-4 x 2000m6:57-7:063:29-3:33/km5:36-5:43/mile400m run2:08-2:255:20-6:02/km8:34-9:43/mile
0:36:003-4 x 2000m7:03-7:183:32-3:36/km5:41-5:48/mile400m run2:10-2:275:24-6:07/km8:41-9:51/mile
0:36:303-4 x 2000m7:09-7:183:35-3:39/km5:45-5:52/mile400m run2:11-2:295:28-6:12/km8:49-9:59/mile
0:37:003-4 x 2000m7:15-7:243:38-3:42/km5:50-5:57/mile400m run2:13-2:315:33-6:17/km8:56-10:07/mile
0:37:303-4 x 2000m7:21-7:303:40-3:45/km5:55-6:02/mile400m run2:15-2:335:37-6:22/km9:03-10:16/mile
0:38:003-4 x 2000m7:27-7:363:43-3:48/km6:00-6:07/mile400m run2:17-2:355:42:6:28/km9:10-10:24/mile
0:38:303-4 x 2000m7:33-7:423:46-3:51/km6:04-6:12/mile400m run2:19-2:375:46-6:33/km9:18-10:32/mile
0:39:003-4 x 2000m7:39-7:483:49-3:54/km6:09-6:16/mile400m run2:20-2:395:51-6:38/km9:25-10:40/mile
0:39:303-4 x 2000m7:45-7:543:52-3:57/km6:14-6:21/mile400m run2:22-2:415:55-6:43/km9:32-10:48/mile
0:40:003-4 x 2000m7:50-8:003:55-4:00/km6:19-6:26/mile400m run2:24-2:436:00-6:48/km9:39-10:57/mile
0:40:303-4 x 2000m7:56-8:063:58-4:03/km6:23-6:31/mile400m run2:26-2:456:04-6:53/km9:47-11:05/mile
0:41:003-4 x 2000m8:02-8:124:01-4:06/km6:28-6:36/mile400m run2:28-2:476:09-6:58/km9:54-11:13/mile
0:41:303-4 x 2000m8:08-8:184:04-4:09/km6:33-6:41/mile400m run2:29-2:496:13-7:03/km10:01-11:21/mile
0:42:003-4 x 2000m8:14-8:244:07-4:12/km6:37-6:46/mile400m run2:31-2:516:18-7:08/km10:08-11:29/mile
0:42:303-4 x 2000m8:20-8:304:10-4:15/km6:42-6:50/mile400m run2:33-2:536:22-7:13/km10:16-11:38/mile
0:43:003-4 x 2000m8:26-8:364:13-4:18/km6:47-6:55/mile400m run2:35-2:556:27-7:19/km10:23-11:46/mile
0:43:303-4 x 2000m8:32-8:424:16-4:21/km6:52-7:00/mile400m run2:37-2:576:31-7:24/km10:30-11:54/mile
0:44:003-4 x 2000m8:37-8:484:19-4:24/km6:56-7:05/mile400m run2:38-3:006:36-7:29/km10:37-12:02/mile
0:44:303-4 x 2000m8:43-8:544:22-4:27/km7:01-7:10/mile400m run2:40-3:026:40-7:34/km10:45-12:10/mile
0:45:003-4 x 2000m8:49-9:004:25-4:30/km7:06-7:15/mile400m run2:42-3:046:45-7:39/km10:52-12:19/mile
0:45:303 x 2000m8:55-9:064:28-4:33/km7:11-7:19/mile400m run2:44-3:066:49-7:44/km10:59-12:27/mile
0:46:003 x 2000m9:01-9:124:30-4:36/km7:15-7:24/mile400m run2:46-3:086:54-7:49/km11:06-12:35/mile
0:46:303 x 2000m9:07-9:184:33-4:39/km7:20-7:29/mile400m run2:47-3:106:58-7:54/km11:14-12:43/mile
0:47:003 x 2000m9:13-9:244:36-4:42/km7:25-7:34/mile400m run2:49-3:127:03-7:59/km11:21-12:52/mile
0:47:303 x 2000m9:19-9:304:39-4:45/km7:29-7:39/mile400m run2:51-3:147:07-8:04/km11:28-13:00/mile
0:48:003 x 2000m9:24-9:364:42-4:48/km7:34-7:43/mile400m run2:53-3:167:12-8:10/km11:35-13:08/mile
0:48:303 x 2000m9:30-9:424:45-4:51/km7:39-7:48/mile400m run2:55-3:187:16-8:15/km11:42-13:16/mile
0:49:003 x 2000m9:36-9:484:48-4:54/km7:44-7:53/mile400m run2:56-3:207:21-8:20/km11:50-13:24/mile
0:49:303 x 2000m9:42-9:544:51-4:57/km7:48-7:58/mile400m run2:58-3:227:25-8:25/km11:57-13:33/mile
0:50:003 x 2000m9:48-10:004:54-5:00/km7:53-8:03/mile400m run3:00-3:247:30-8:30/km12:04-13:41/mile
0:50:303 x 2000m9:54-10:064:57-5:03/km7:58-8:08/mile400m run3:02-3:267:34-8:35/km12:11-13:49/mile
0:51:003 x 2000m10:00-10:125:00-5:06/km8:03-8:12/mile400m run3:04-3:287:39-8:40/km12:19-13:57/mile
0:51:303 x 2000m10:06-10:185:03-5:09/km8:07-8:17/mile400m run3:05-3:307:43-8:45/km12:26-14:05/mile
0:52:003 x 2000m10:12-10:245:06-5:12/km8:12-8:22/mile400m run3:07-3:327:48-8:50/km12:33-14:14/mile
0:52:303 x 2000m10:17-10:305:09-5:15/km8:17-8:27/mile400m run3:09-3:347:52-8:55/km12:40-14:22/mile
0:53:003 x 2000m10:23-10:365:12-5:18/km8:22-8:32/mile400m run3:11-3:367:57-9:01/km12:48-14:30/mile
0:53:303 x 2000m10:29-10:425:15-5:21/km8:26-8:37/mile400m run3:13-3:388:01-9:06/km12:55-14:38/mile
0:54:003 x 2000m10:35-10:485:18-5:24/km8:31-8:41/mile400m run3:14-3:408:06-9:11/km13:02-14:46/mile
0:54:303 x 2000m10:41-10:545:20-5:27/km8:36-8:46/mile400m run3:16-3:428:10-9:16/km13:09-14:55/mile
0:55:003 x 2000m10:47-11:005:23-5:30/km8:40-8:51/mile400m run3:18-3:448:15-9:21/km13:17-15:03/mile
0:55:303 x 2000m10:53-11:065:26-5:33/km8:45-8:56/mile400m run3:20-3:468:19-9:26/km13:24-15:11/mile
0:56:003 x 2000m10:59-11:125:29-5:36/km8:50-9:01/mile400m run3:22-3:488:24-9:31/km13:31-15:19/mile
0:56:303 x 2000m11:04-11:185:32-5:39/km8:55-9:06/mile400m run3:23-3:518:28-9:36/km13:38-15:27/mile
0:57:003 x 2000m11:10-11:245:35-5:42/km8:59-9:10/mile400m run3:25-3:538:33-9:41/km13:46-15:36/mile
0:57:303 x 2000m11:16-11:305:38-5:45/km9:04-9:15/mile400m run3:27-3:558:37-9:46/km13:53-15:44/mile
0:58:003 x 2000m11:22-11:365:41-5:48/km9:09-9:20/mile400m run3:29-3:578:42-9:52/km14:00-15:52/mile
0:58:303 x 2000m11:28-11:425:44-5:51/km9:14-9:25/mile400m run3:31-3:598:46-9:57/km14:07-16:00/mile
0:59:003 x 2000m11:34-11:485:47-5:54/km9:18-9:30/mile400m run3:32-4:018:51-10:02/km14:15-16:09/mile
0:59:303 x 2000m11:40-11:545:50-5:57/km9:23-9:35/mile400m run3:34-4:038:55-10:07/km14:22-16:17/mile
1:00:003 x 2000m11:46-12:005:53-6:00/km9:28-9:40/mile400m run3:36-4:059:00-10:12/km14:29-16:25/mile

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