31:00 10K: pace, race predictions & training paces
A 10K in 31:00 is an average pace of 3:06 per km, or 19.4 km/h. That result suggests a VO2max of about 70.0 (Elite).
Pace
3:06/km
4:59 per mi
Speed
19.4 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 14:36 2:55/km
- Half Marathon
- 1:05:31 3:06/km
- Marathon
- 2:11:03 3:06/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 3:44–4:29/km
- Marathon
- 3:22–3:41/km
- Threshold
- 3:14–3:24/km
- Interval
- 2:55–3:03/km
- Repetition
- 2:42–2:48/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 | 3:06 | 3:13 |
| 2 | 6:12 | 6:27 |
| 3 | 9:18 | 9:40 |
| 4 | 12:24 | 12:54 |
| 5 | 15:30 | 16:07 |
| 6 | 18:36 | 19:06 |
| 7 | 21:42 | 22:04 |
| 8 | 24:48 | 25:03 |
| 9 | 27:54 | 28:01 |
| 10 | 31:00 | 31:00 |
400 m lap on a track: 1:14
In the heat
What the same effort as a 31:00 10K costs on a warmer day.
- 25 °C
- 31:41 3:10/km
- 30 °C
- 32:03 3:12/km
Similar results
Same distance
Same fitness, other distances
