raceIQ

45:00 10K pace

Hold 7:15 per mile (4:30 per km) to run a 45:00 10K, a time that's top 5% of US finishers.
Pace per mile
7:15
Pace per km
4:30
Per 400 m
1:48
Finish
45:00

Mile splits

Mile 17:15
Mile 214:29
Mile 321:44
Mile 428:58
Mile 536:13
Mile 643:27
Finish45:00

Kilometer splits

1 km4:30
2 km9:00
3 km13:30
4 km18:00
5 km22:30
6 km27:00
7 km31:30
8 km36:00
9 km40:30
Finish45:00

Even splits. Courses, hills and heat change the right pace on the day: check the heat pace calculator for a warm race.

Where 45:00 places in the 10K

Among US finishers in the race results we track, by age and gender. See all 10K times.

Where a 45:00 10K places among US finishers by age and gender
AgeWomenMen
Under 20Top 3%Top 16%
20–29Top 2%Top 12%
30–39Top 2%Top 11%
40–49Top 1%Top 9%
50–59Top 1%Top 5%
60–69Top 1%Top 2%
70+Top 1%Top 1%
All agesTop 2%Top 9%
The same effort at other distances
  • 5K
    21:35
    6:57/mi
  • Half marathon
    1:39:17
    7:34/mi
  • Marathon
    3:27:01
    7:54/mi

Predicted with Riegel's formula. Try the race time predictor.

Common questions

What pace is a 45:00 10K?

7:15 per mile, or 4:30 per kilometer, held evenly from start to finish.

Is 45:00 a good 10K time?

A 45:00 10K is top 5% of US finishers in the race results we track. How good it is depends on your age and gender: the table on this page shows where it places in each group.

What times at other distances match a 45:00 10K?

By Riegel's formula, a 45:00 10K is about the same performance as 21:35 for the 5K, 1:39:17 for the half marathon, 3:27:01 for the marathon. Longer predictions assume you've trained for the distance.

Know your pace? See where it would place you. raceIQ ranks upcoming races by where you'd finish in your age group, using each race's past results.

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