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45:00 10K: pace, race predictions & training paces

A 10K in 45:00 is an average pace of 4:30 per km, or 13.3 km/h. That result suggests a VO2max of about 45.3 (Strong).

Unit: km mi

Pace

4:30/km

7:15 per mi

Speed

13.3 km/h

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Race predictions

What this result projects to at the other distances, if you trained for each.

Riegel Cameron

5K: 21:35 4:19/km
Half Marathon: 1:39:17 4:42/km
Marathon: 3:27:00 4:54/km

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Fitness

Estimated VO2max

45.3 ml/kg/min

Strong

What the levels mean Open in the calculator ›

Training paces

The paces this fitness supports, from easy runs to short repetitions.

Easy: 5:18–6:20/km
Marathon: 4:47–5:14/km
Threshold: 4:36–4:50/km
Interval: 4:09–4:20/km
Repetition: 3:51–4:00/km