46:00 10K: pace, race predictions & training paces
A 10K in 46:00 is an average pace of 4:36 per km, or 13.0 km/h. That result suggests a VO2max of about 44.1 (Strong).
Pace
4:36/km
7:24 per mi
Speed
13.0 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 21:40 4:20/km
- Half Marathon
- 1:37:14 4:37/km
- Marathon
- 3:14:29 4:37/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:25–6:29/km
- Marathon
- 4:53–5:21/km
- Threshold
- 4:42–4:56/km
- Interval
- 4:15–4:26/km
- Repetition
- 3:56–4:05/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 | 4:36 | 4:47 |
| 2 | 9:12 | 9:34 |
| 3 | 13:48 | 14:21 |
| 4 | 18:24 | 19:08 |
| 5 | 23:00 | 23:55 |
| 6 | 27:36 | 28:20 |
| 7 | 32:12 | 32:45 |
| 8 | 36:48 | 37:10 |
| 9 | 41:24 | 41:35 |
| 10 | 46:00 | 46:00 |
400 m lap on a track: 1:50
In the heat
What the same effort as a 46:00 10K costs on a warmer day.
- 25 °C
- 47:31 4:45/km
- 30 °C
- 48:17 4:50/km
Similar results
Same distance
Same fitness, other distances
