34:00 10K: pace, race predictions & training paces
A 10K in 34:00 is an average pace of 3:24 per km, or 17.6 km/h. That result suggests a VO2max of about 62.8 (High Performance).
Pace
3:24/km
5:28 per mi
Speed
17.6 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 16:01 3:12/km
- Half Marathon
- 1:11:52 3:24/km
- Marathon
- 2:23:44 3:24/km
Fitness
Estimated VO2max
62.8 ml/kg/min
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 4:04–4:53/km
- Marathon
- 3:40–4:02/km
- Threshold
- 3:32–3:42/km
- Interval
- 3:11–3:19/km
- Repetition
- 2:57–3:04/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 | 3:24 | 3:32 |
| 2 | 6:48 | 7:04 |
| 3 | 10:12 | 10:36 |
| 4 | 13:36 | 14:09 |
| 5 | 17:00 | 17:41 |
| 6 | 20:24 | 20:57 |
| 7 | 23:48 | 24:12 |
| 8 | 27:12 | 27:28 |
| 9 | 30:36 | 30:44 |
| 10 | 34:00 | 34:00 |
400 m lap on a track: 1:22
In the heat
What the same effort as a 34:00 10K costs on a warmer day.
- 25 °C
- 34:50 3:29/km
- 30 °C
- 35:15 3:32/km
Similar results
Same distance
Same fitness, other distances
