46:00 10K: pace, race predictions & training paces
A 10K in 46:00 is an average pace of 7:24 per mi, or 8.1 mi/h. That result suggests a VO2max of about 44.1 (Strong).
Pace
7:24/mi
4:36 per km
Speed
8.1 mi/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 21:40 6:58/mi
- Half Marathon
- 1:37:14 7:25/mi
- Marathon
- 3:14:29 7:25/mi
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 8:43–10:25/mi
- Marathon
- 7:52–8:37/mi
- Threshold
- 7:35–7:57/mi
- Interval
- 6:50–7:07/mi
- Repetition
- 6:19–6:34/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 | 7:24 | 7:42 |
| 2 | 14:48 | 15:24 |
| 3 | 22:13 | 23:06 |
| 4 | 29:37 | 30:16 |
| 5 | 37:01 | 37:22 |
| 6 | 44:25 | 44:29 |
| 6.21 | 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.
- 77 °F
- 47:31 7:39/mi
- 86 °F
- 48:17 7:46/mi
Similar results
Same distance
Same fitness, other distances
