31:00 10K: pace, race predictions & training paces
A 10K in 31:00 is an average pace of 4:59 per mi, or 12.0 mi/h. That result suggests a VO2max of about 70.0 (Elite).
Pace
4:59/mi
3:06 per km
Speed
12.0 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 14:52 4:47/mi
- Half Marathon
- 1:08:23 5:13/mi
- Marathon
- 2:22:36 5:26/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 6:00–7:12/mi
- Marathon
- 5:25–5:56/mi
- Threshold
- 5:13–5:28/mi
- Interval
- 4:42–4:54/mi
- Repetition
- 4:21–4:31/mi
Splits to run this time
Your time at each mark, at an even pace or with a negative split (second half faster).
| mi | Even | Negative split |
|---|---|---|
| 1 | 4:59 | 5:11 |
| 2 | 9:59 | 10:23 |
| 3 | 14:58 | 15:34 |
| 4 | 19:57 | 20:24 |
| 5 | 24:57 | 25:11 |
| 6 | 29:56 | 29:59 |
| 6.21 | 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.
- 77 °F
- 31:41 5:06/mi
- 86 °F
- 32:03 5:09/mi
Similar results
Same distance
Same fitness, other distances
