40:00 10K: pace, race predictions & training paces
A 10K in 40:00 is an average pace of 4:00 per km, or 15.0 km/h. That result suggests a VO2max of about 51.9 (Advanced).
Pace
4:00/km
6:26 per mi
Speed
15.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 19:11 3:50/km
- Half Marathon
- 1:28:15 4:11/km
- Marathon
- 3:04:00 4:22/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 4:45–5:42/km
- Marathon
- 4:17–4:42/km
- Threshold
- 4:08–4:20/km
- Interval
- 3:43–3:53/km
- Repetition
- 3:27–3:35/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 | 4:00 | 4:10 |
| 2 | 8:00 | 8:19 |
| 3 | 12:00 | 12:29 |
| 4 | 16:00 | 16:38 |
| 5 | 20:00 | 20:48 |
| 6 | 24:00 | 24:38 |
| 7 | 28:00 | 28:29 |
| 8 | 32:00 | 32:19 |
| 9 | 36:00 | 36:10 |
| 10 | 40:00 | 40:00 |
400 m lap on a track: 1:36
In the heat
What the same effort as a 40:00 10K costs on a warmer day.
- 25 °C
- 41:09 4:07/km
- 30 °C
- 41:44 4:10/km
Similar results
Same distance
Same fitness, other distances
