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

- **Pace**: 4:30/km · 7:15/mi
- **Speed**: 13.3 km/h · 8.3 mi/h

## Race predictions (Riegel)
- **5K**: 21:35 (4:19/km)
- **Half Marathon**: 1:39:17 (4:42/km)
- **Marathon**: 3:27:00 (4:54/km)

## Fitness
- **Estimated VO2max**: 45.3 ml/kg/min (Strong)

## Training paces
- **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

## Splits to run this time
| km | Even | Negative split |
|---|---|---|
| 1 | 4:30 | 4:41 |
| 2 | 9:00 | 9:22 |
| 3 | 13:30 | 14:02 |
| 4 | 18:00 | 18:43 |
| 5 | 22:30 | 23:24 |
| 6 | 27:00 | 27:43 |
| 7 | 31:30 | 32:02 |
| 8 | 36:00 | 36:22 |
| 9 | 40:30 | 40:41 |
| 10 | 45:00 | 45:00 |

## In the heat
- **25 °C**: 46:27
- **30 °C**: 47:12

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[Result Breakdown](https://calcpace.app/result) | [Calculators](https://calcpace.app/calculator.md)