1:09:00 10K: pace, race predictions & training paces
A 10K in 1:09:00 is an average pace of 6:54 per km, or 8.7 km/h. That result suggests a VO2max of about 27.3 (Active).
Pace
6:54/km
11:06 per mi
Speed
8.7 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 33:05 6:37/km
- Half Marathon
- 2:32:14 7:13/km
- Marathon
- 5:17:24 7:31/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 7:53–9:20/km
- Marathon
- 7:09–7:48/km
- Threshold
- 6:54–7:13/km
- Interval
- 6:14–6:30/km
- Repetition
- 5:47–6:00/km
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| km | Even | Negative split |
|---|---|---|
| 1 | 6:54 | 7:11 |
| 2 | 13:48 | 14:21 |
| 3 | 20:42 | 21:32 |
| 4 | 27:36 | 28:42 |
| 5 | 34:30 | 35:53 |
| 6 | 41:24 | 42:30 |
| 7 | 48:18 | 49:08 |
| 8 | 55:12 | 55:45 |
| 9 | 1:02:06 | 1:02:23 |
| 10 | 1:09:00 | 1:09:00 |
400 m lap on a track: 2:46
In the heat
What the same effort as a 1:09:00 10K costs on a warmer day.
- 25 °C
- 1:12:25 7:15/km
- 30 °C
- 1:14:10 7:25/km
Similar results
Same distance
Same fitness, other distances
