What pace is a 73 minute 10K?

7:18 per kilometre for the full ten kilometres. On a 400 metre track that is 2:55 for each of the twenty-five laps, with nothing left over. In imperial units it is 11:45 per mile, or 5.11 mph, and halfway at an even pace is 36:30.

What should I go through 5 km in?

36:30 for an even race. The halves must add to 1:13:00, so anything taken off the first is owed back on the second — through in 35:45 and the second half has to be 37:15, a minute and a half slower. Most 10K personal bests are run with the halves within about fifteen seconds of each other.

What should the clock read along the way?

At an even 7:18: 14:36 at two kilometres, 29:12 at four, 36:30 at halfway, 58:24 at eight and 1:13:00 at the finish. On a track those fall at laps five, ten, twelve and a half, twenty and twenty-five — a 10K is exactly twenty-five laps, so it starts and finishes on the same line.

How much quicker is 72 minutes than 73?

Six seconds per kilometre. Ten kilometres divides a minute into six-second steps — half the twelve seconds a minute is worth over 5 km — so a whole minute is a smaller pace change here than at the shorter distance. 73:00 needs 7:18, 72:00 needs 7:12, and 74:00 needs 7:24.

What does a 73 minute 10K suggest at other distances?

Using Riegel's model, roughly 35:01 for 5K, 2:41:04 for a half marathon and 5:35:49 for a marathon. The 5K figure implies a pace about 0:18 per kilometre quicker than your 10K pace, which is the usual gap between the two distances.

How much does a hilly course cost?

More than most people expect, and asymmetrically — you lose more climbing than you regain descending. A rolling ten kilometres can be two minutes slower than a flat one at identical effort. That is why comparing times between courses tells you very little, and why keeping one regular route is the most reliable way to see progress.

Does the weather really change my time?

Substantially, and more over ten kilometres than over five because you are exposed for longer. Heat and humidity dominate — above roughly 15 °C most runners begin to slow, and a warm humid morning can add several minutes at the same effort. Wind takes more into a headwind than it gives back with a tailwind.

Why is my heart rate higher than the formula suggests?

Because 220 minus age is a population average with a standard deviation of around ten to twelve beats per minute, so it can be badly wrong for any individual. Perceived effort and the ability to speak in short phrases are far more reliable day to day than any number derived from your age. If the effort feels right, it probably is.

What is a realistic first 10K goal?

Finishing comfortably, and a time on the second attempt. Setting a target before you know what the distance feels like usually produces a badly paced first race, which teaches less than a steady one. Run the first at an effort you could hold a conversation at, note the time, and build the target from there.

10K in 73 Minutes — Pace, Splits and Halfway Plan

A 10K in 73 minutes means holding 7:18 per kilometre — 2:55 for each of the twenty-five laps of a 400 metre track, with halfway at 36:30. That is 11:45 per mile, or 8.22 km/h. Seventy-three minutes is a pace at which weather shows up clearly. Heat and humidity can add several minutes to a 10K withou...

YOUR 10K TARGET

TARGET TIME — mm:ss or h:mm:ss

COMMON TARGETS

YOU NEED TO HOLD

7:18 / km

PER MILE

11:45

PER LAP × 25

2:55

HALFWAY

36:30

8.22 km/h, 5.11 mph. On a track that is 2:55 for twenty-five laps with nothing left over — a 10K starts and finishes on the same line.

KILOMETRE SPLITS — EVEN PACE

1 km

lap 2.5