Goal time page · 10K
SUB-45:00 10K
A 44:59 finish, split by the mileSlight negative split · road · flat course
Average pace
7:14 /mi
Halfway
22:38
Finish
44:59
Distance
6.2 MI
Mile-by-mile
4:30 /km average
| Mile | Split | Cumulative |
|---|---|---|
| 1 | 7:19 | 7:19 |
| 2 | 7:17 | 14:36 |
| 3 | 7:15 | 21:51 |
| 3.1 | 7:14 | 22:38 |
| 4 | 7:14 | 29:05 |
| 5 | 7:12 | 36:17 |
| 6 | 7:10 | 43:27 |
| 6.2 | 7:09 | 44:59 |
Training Paces
EASY RUN
9:14 /mi
Most of your weekly mileage lives here. You should be able to hold a conversation.
TEMPO
7:25 /mi
Comfortably hard, held for 20 to 40 minutes. The session that moves the finish time.
LONG RUN
8:49 /mi
Slower than goal pace on purpose. Time on feet is the point, not the pace.
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