40:00 10K: pace, race predictions & training paces
A 10K in 40:00 is an average pace of 6:26 per mi, or 9.3 mi/h. That result suggests a VO2max of about 51.9 (Advanced).
Pace
6:26/mi
4:00 per km
Speed
9.3 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 19:11 6:10/mi
- Half Marathon
- 1:28:15 6:44/mi
- Marathon
- 3:04:00 7:01/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 7:38–9:10/mi
- Marathon
- 6:54–7:33/mi
- Threshold
- 6:38–6:58/mi
- Interval
- 5:59–6:15/mi
- Repetition
- 5:33–5:45/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 | 6:26 | 6:42 |
| 2 | 12:52 | 13:23 |
| 3 | 19:19 | 20:05 |
| 4 | 25:45 | 26:19 |
| 5 | 32:11 | 32:30 |
| 6 | 38:37 | 38:41 |
| 6.21 | 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.
- 77 °F
- 41:09 6:37/mi
- 86 °F
- 41:44 6:43/mi
Similar results
Same distance
Same fitness, other distances
