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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