Train for a 10K — a chain reaction

Turn a goal time into a pace you can feel

"Under 50 minutes" is a wish. Five minutes per kilometre is an instruction — something you can hold on a watch and check every lap.

10K in 50 min5:00 /km

Per mile8:03 /mile

Speed12.0 km/h

Rule of thumbRace pace should feel comfortably hard by 3 km. If it feels easy at 3 km you have set it too slow.

Open Running, Cycling & Swimming Pace Calculator with these numbers →

Check the pace against a shorter race

A recent 5K is the best predictor you have. Convert it and see whether your 10K target is ambitious or fantasy — the tool carries the standard equivalences between distances.

5K in 24:00predicts ≈50 min 10K

Ruledouble distance ≈ +5% pace

Rule of thumbDoubling the distance costs roughly 5% in pace for a trained runner. More if the endurance base is not there.

Open Running, Cycling & Swimming Pace Calculator with these numbers →

Feed the training, not the race

Most of the eating happens on the days you are not racing. TDEE gives the daily energy figure and a protein target — the two numbers that decide whether the training sticks or grinds you down.

Maintenancefrom height, weight, age

Protein1.6–2.0 g/kg

Deficit for fat loss≈500 kcal

Rule of thumbA deficit larger than about 500 kcal a day starts costing you training quality, which is the thing you were training to improve.

Open TDEE & Calorie Calculator with these numbers →

Keep BMI in its lane

BMI is a population screening tool, not a verdict on an individual — it cannot tell muscle from fat. Useful as one number among several; useless on its own for anyone who trains.

BMIweight ÷ height²

Cannot seemuscle, build, distribution

Rule of thumbBMI misclassifies muscular people as overweight. Use it as a trend line, not a diagnosis.

Open BMI Calculator with these numbers →

Turn a goal time into a pace you can feel

Check the pace against a shorter race

Feed the training, not the race

Keep BMI in its lane

A pace, a plate and a sense of proportion