49:00 10K: pace, race predictions & training paces
A 10K in 49:00 is an average pace of 4:54 per km, or 12.2 km/h. That result suggests a VO2max of about 41.0 (Strong).
Pace
4:54/km
7:53 per mi
Speed
12.2 km/h
Race predictions
What this result projects to at the other distances, if you trained for each.
- 5K
- 23:30 4:42/km
- Half Marathon
- 1:48:06 5:07/km
- Marathon
- 3:45:24 5:21/km
Training paces
The paces this fitness supports, from easy runs to short repetitions.
- Easy
- 5:44–6:51/km
- Marathon
- 5:11–5:40/km
- Threshold
- 5:00–5:14/km
- Interval
- 4:30–4:42/km
- Repetition
- 4:10–4:20/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 | 4:54 | 5:06 |
| 2 | 9:48 | 10:12 |
| 3 | 14:42 | 15:17 |
| 4 | 19:36 | 20:23 |
| 5 | 24:30 | 25:29 |
| 6 | 29:24 | 30:11 |
| 7 | 34:18 | 34:53 |
| 8 | 39:12 | 39:36 |
| 9 | 44:06 | 44:18 |
| 10 | 49:00 | 49:00 |
400 m lap on a track: 1:58
In the heat
What the same effort as a 49:00 10K costs on a warmer day.
- 25 °C
- 50:43 5:04/km
- 30 °C
- 51:36 5:10/km
Similar results
Same distance
Same fitness, other distances
