©Miles Republic Content Pool
Tableau et calcul d'allures de course : 10 km
Rien que pour toi, Miles a préparé un tableau complet où retrouver les allures de course à tenir pour atteindre tes objectifs sur 10 km.
Grâce à ces données, tu peux ajuster tes entraînements de course à pied et préparer au mieux ton prochain départ !
Pour te donner une référence, les allures moyennes des coureurs sur 10 kilomètres sont :
- Chez les femmes : 1 h 06 soit 6'36/km ;
- Chez les hommes : 55 min soit 5'30/km ;
- Tous sexes confondus : 1 h 00 min 30 sec soit 6'03/km.
Écrit par Maxime.
3 min de lecture
Mis à jour le 27.05.2025
Notre simulateur d'allures sur 10 km
Tableau des allures sur 10 km
| Allure | Vitesse (km/h) | 10 km |
|---|---|---|
| 03'20" | 18.00 | 33'20" |
| 03'21" | 17.91 | 33'30" |
| 03'22" | 17.82 | 33'40" |
| 03'23" | 17.73 | 33'50" |
| 03'24" | 17.65 | 34'00" |
| 03'25" | 17.56 | 34'10" |
| 03'26" | 17.48 | 34'20" |
| 03'27" | 17.39 | 34'30" |
| 03'28" | 17.31 | 34'40" |
| 03'29" | 17.22 | 34'50" |
| 03'30" | 17.14 | 35'00" |
| 03'31" | 17.06 | 35'10" |
| 03'32" | 16.98 | 35'20" |
| 03'33" | 16.90 | 35'30" |
| 03'34" | 16.82 | 35'40" |
| 03'35" | 16.74 | 35'50" |
| 03'36" | 16.67 | 36'00" |
| 03'37" | 16.59 | 36'10" |
| 03'38" | 16.51 | 36'20" |
| 03'39" | 16.44 | 36'30" |
| 03'40" | 16.36 | 36'40" |
| 03'41" | 16.29 | 36'50" |
| 03'42" | 16.22 | 37'00" |
| 03'43" | 16.14 | 37'10" |
| 03'44" | 16.07 | 37'20" |
| 03'45" | 16.00 | 37'30" |
| 03'46" | 15.93 | 37'40" |
| 03'47" | 15.86 | 37'50" |
| 03'48" | 15.79 | 38'00" |
| 03'49" | 15.72 | 38'10" |
| 03'50" | 15.65 | 38'20" |
| 03'51" | 15.58 | 38'30" |
| 03'52" | 15.52 | 38'40" |
| 03'53" | 15.45 | 38'50" |
| 03'54" | 15.38 | 39'00" |
| 03'55" | 15.32 | 39'10" |
| 03'56" | 15.25 | 39'20" |
| 03'57" | 15.19 | 39'30" |
| 03'58" | 15.13 | 39'40" |
| 03'59" | 15.06 | 39'50" |
| 04'00" | 15.00 | 40'00" |
| 04'01" | 14.94 | 40'10" |
| 04'02" | 14.88 | 40'20" |
| 04'03" | 14.81 | 40'30" |
| 04'04" | 14.75 | 40'40" |
| 04'05" | 14.69 | 40'50" |
| 04'06" | 14.63 | 41'00" |
| 04'07" | 14.57 | 41'10" |
| 04'08" | 14.52 | 41'20" |
| 04'09" | 14.46 | 41'30" |
| 04'10" | 14.40 | 41'40" |
| 04'11" | 14.34 | 41'50" |
| 04'12" | 14.29 | 42'00" |
| 04'13" | 14.23 | 42'10" |
| 04'14" | 14.17 | 42'20" |
| 04'15" | 14.12 | 42'30" |
| 04'16" | 14.06 | 42'40" |
| 04'17" | 14.01 | 42'50" |
| 04'18" | 13.95 | 43'00" |
| 04'19" | 13.90 | 43'10" |
| 04'20" | 13.85 | 43'20" |
| 04'21" | 13.79 | 43'30" |
| 04'22" | 13.74 | 43'40" |
| 04'23" | 13.69 | 43'50" |
| 04'24" | 13.64 | 44'00" |
| 04'25" | 13.58 | 44'10" |
| 04'26" | 13.53 | 44'20" |
| 04'27" | 13.48 | 44'30" |
| 04'28" | 13.43 | 44'40" |
| 04'29" | 13.38 | 44'50" |
| 04'30" | 13.33 | 45'00" |
| 04'31" | 13.28 | 45'10" |
| 04'32" | 13.24 | 45'20" |
| 04'33" | 13.19 | 45'30" |
| 04'34" | 13.14 | 45'40" |
| 04'35" | 13.09 | 45'50" |
| 04'36" | 13.04 | 46'00" |
| 04'37" | 13.00 | 46'10" |
| 04'38" | 12.95 | 46'20" |
| 04'39" | 12.90 | 46'30" |
| 04'40" | 12.86 | 46'40" |
| 04'41" | 12.81 | 46'50" |
| 04'42" | 12.77 | 47'00" |
| 04'43" | 12.72 | 47'10" |
| 04'44" | 12.68 | 47'20" |
| 04'45" | 12.63 | 47'30" |
| 04'46" | 12.59 | 47'40" |
| 04'47" | 12.54 | 47'50" |
| 04'48" | 12.50 | 48'00" |
| 04'49" | 12.46 | 48'10" |
| 04'50" | 12.41 | 48'20" |
| 04'51" | 12.37 | 48'30" |
| 04'52" | 12.33 | 48'40" |
| 04'53" | 12.29 | 48'50" |
| 04'54" | 12.24 | 49'00" |
| 04'55" | 12.20 | 49'10" |
| 04'56" | 12.16 | 49'20" |
| 04'57" | 12.12 | 49'30" |
| 04'58" | 12.08 | 49'40" |
| 04'59" | 12.04 | 49'50" |
| 05'00" | 12.00 | 50'00" |
| 05'01" | 11.96 | 50'10" |
| 05'02" | 11.92 | 50'20" |
| 05'03" | 11.88 | 50'30" |
| 05'04" | 11.84 | 50'40" |
| 05'05" | 11.80 | 50'50" |
| 05'06" | 11.76 | 51'00" |
| 05'07" | 11.73 | 51'10" |
| 05'08" | 11.69 | 51'20" |
| 05'09" | 11.65 | 51'30" |
| 05'10" | 11.61 | 51'40" |
| 05'11" | 11.58 | 51'50" |
| 05'12" | 11.54 | 52'00" |
| 05'13" | 11.50 | 52'10" |
| 05'14" | 11.46 | 52'20" |
| 05'15" | 11.43 | 52'30" |
| 05'16" | 11.39 | 52'40" |
| 05'17" | 11.36 | 52'50" |
| 05'18" | 11.32 | 53'00" |
| 05'19" | 11.29 | 53'10" |
| 05'20" | 11.25 | 53'20" |
| 05'21" | 11.21 | 53'30" |
| 05'22" | 11.18 | 53'40" |
| 05'23" | 11.15 | 53'50" |
| 05'24" | 11.11 | 54'00" |
| 05'25" | 11.08 | 54'10" |
| 05'26" | 11.04 | 54'20" |
| 05'27" | 11.01 | 54'30" |
| 05'28" | 10.98 | 54'40" |
| 05'29" | 10.94 | 54'50" |
| 05'30" | 10.91 | 55'00" |
| 05'31" | 10.88 | 55'10" |
| 05'32" | 10.84 | 55'20" |
| 05'33" | 10.81 | 55'30" |
| 05'34" | 10.78 | 55'40" |
| 05'35" | 10.75 | 55'50" |
| 05'36" | 10.71 | 56'00" |
| 05'37" | 10.68 | 56'10" |
| 05'38" | 10.65 | 56'20" |
| 05'39" | 10.62 | 56'30" |
| 05'40" | 10.59 | 56'40" |
| 05'41" | 10.56 | 56'50" |
| 05'42" | 10.53 | 57'00" |
| 05'43" | 10.50 | 57'10" |
| 05'44" | 10.47 | 57'20" |
| 05'45" | 10.43 | 57'30" |
| 05'46" | 10.40 | 57'40" |
| 05'47" | 10.37 | 57'50" |
| 05'48" | 10.34 | 58'00" |
| 05'49" | 10.32 | 58'10" |
| 05'50" | 10.29 | 58'20" |
| 05'51" | 10.26 | 58'30" |
| 05'52" | 10.23 | 58'40" |
| 05'53" | 10.20 | 58'50" |
| 05'54" | 10.17 | 59'00" |
| 05'55" | 10.14 | 59'10" |
| 05'56" | 10.11 | 59'20" |
| 05'57" | 10.08 | 59'30" |
| 05'58" | 10.06 | 59'40" |
| 05'59" | 10.03 | 59'50" |
| 06'00" | 10.00 | 1h00'00" |
| 06'01" | 9.97 | 1h00'10" |
| 06'02" | 9.94 | 1h00'20" |
| 06'03" | 9.92 | 1h00'30" |
| 06'04" | 9.89 | 1h00'40" |
| 06'05" | 9.86 | 1h00'50" |
| 06'06" | 9.84 | 1h01'00" |
| 06'07" | 9.81 | 1h01'10" |
| 06'08" | 9.78 | 1h01'20" |
| 06'09" | 9.76 | 1h01'30" |
| 06'10" | 9.73 | 1h01'40" |
| 06'11" | 9.70 | 1h01'50" |
| 06'12" | 9.68 | 1h02'00" |
| 06'13" | 9.65 | 1h02'10" |
| 06'14" | 9.63 | 1h02'20" |
| 06'15" | 9.60 | 1h02'30" |
| 06'16" | 9.57 | 1h02'40" |
| 06'17" | 9.55 | 1h02'50" |
| 06'18" | 9.52 | 1h03'00" |
| 06'19" | 9.50 | 1h03'10" |
| 06'20" | 9.47 | 1h03'20" |
| 06'21" | 9.45 | 1h03'30" |
| 06'22" | 9.42 | 1h03'40" |
| 06'23" | 9.40 | 1h03'50" |
| 06'24" | 9.38 | 1h04'00" |
| 06'25" | 9.35 | 1h04'10" |
| 06'26" | 9.33 | 1h04'20" |
| 06'27" | 9.30 | 1h04'30" |
| 06'28" | 9.28 | 1h04'40" |
| 06'29" | 9.25 | 1h04'50" |
| 06'30" | 9.23 | 1h05'00" |
| 06'31" | 9.21 | 1h05'10" |
| 06'32" | 9.18 | 1h05'20" |
| 06'33" | 9.16 | 1h05'30" |
| 06'34" | 9.14 | 1h05'40" |
| 06'35" | 9.11 | 1h05'50" |
| 06'36" | 9.09 | 1h06'00" |
| 06'37" | 9.07 | 1h06'10" |
| 06'38" | 9.05 | 1h06'20" |
| 06'39" | 9.02 | 1h06'30" |
| 06'40" | 9.00 | 1h06'40" |
| 06'41" | 8.98 | 1h06'50" |
| 06'42" | 8.96 | 1h07'00" |
| 06'43" | 8.93 | 1h07'10" |
| 06'44" | 8.91 | 1h07'20" |
| 06'45" | 8.89 | 1h07'30" |
| 06'46" | 8.87 | 1h07'40" |
| 06'47" | 8.85 | 1h07'50" |
| 06'48" | 8.82 | 1h08'00" |
| 06'49" | 8.80 | 1h08'10" |
| 06'50" | 8.78 | 1h08'20" |
| 06'51" | 8.76 | 1h08'30" |
| 06'52" | 8.74 | 1h08'40" |
| 06'53" | 8.72 | 1h08'50" |
| 06'54" | 8.70 | 1h09'00" |
| 06'55" | 8.67 | 1h09'10" |
| 06'56" | 8.65 | 1h09'20" |
| 06'57" | 8.63 | 1h09'30" |
| 06'58" | 8.61 | 1h09'40" |
| 06'59" | 8.59 | 1h09'50" |
| 07'00" | 8.57 | 1h10'00" |
| 07'01" | 8.55 | 1h10'10" |
| 07'02" | 8.53 | 1h10'20" |
| 07'03" | 8.51 | 1h10'30" |
| 07'04" | 8.49 | 1h10'40" |
| 07'05" | 8.47 | 1h10'50" |
| 07'06" | 8.45 | 1h11'00" |
| 07'07" | 8.43 | 1h11'10" |
| 07'08" | 8.41 | 1h11'20" |
| 07'09" | 8.39 | 1h11'30" |
| 07'10" | 8.37 | 1h11'40" |
| 07'11" | 8.35 | 1h11'50" |
| 07'12" | 8.33 | 1h12'00" |
| 07'13" | 8.31 | 1h12'10" |
| 07'14" | 8.29 | 1h12'20" |
| 07'15" | 8.28 | 1h12'30" |
| 07'16" | 8.26 | 1h12'40" |
| 07'17" | 8.24 | 1h12'50" |
| 07'18" | 8.22 | 1h13'00" |
| 07'19" | 8.20 | 1h13'10" |
| 07'20" | 8.18 | 1h13'20" |
| 07'21" | 8.16 | 1h13'30" |
| 07'22" | 8.14 | 1h13'40" |
| 07'23" | 8.13 | 1h13'50" |
| 07'24" | 8.11 | 1h14'00" |
| 07'25" | 8.09 | 1h14'10" |
| 07'26" | 8.07 | 1h14'20" |
| 07'27" | 8.05 | 1h14'30" |
| 07'28" | 8.04 | 1h14'40" |
| 07'29" | 8.02 | 1h14'50" |
| 07'30" | 8.00 | 1h15'00" |
| 07'31" | 7.98 | 1h15'10" |
| 07'32" | 7.96 | 1h15'20" |
| 07'33" | 7.95 | 1h15'30" |
| 07'34" | 7.93 | 1h15'40" |
| 07'35" | 7.91 | 1h15'50" |
| 07'36" | 7.89 | 1h16'00" |
| 07'37" | 7.88 | 1h16'10" |
| 07'38" | 7.86 | 1h16'20" |
| 07'39" | 7.84 | 1h16'30" |
| 07'40" | 7.83 | 1h16'40" |
| 07'41" | 7.81 | 1h16'50" |
| 07'42" | 7.79 | 1h17'00" |
| 07'43" | 7.78 | 1h17'10" |
| 07'44" | 7.76 | 1h17'20" |
| 07'45" | 7.74 | 1h17'30" |
| 07'46" | 7.73 | 1h17'40" |
| 07'47" | 7.71 | 1h17'50" |
| 07'48" | 7.69 | 1h18'00" |
| 07'49" | 7.68 | 1h18'10" |
| 07'50" | 7.66 | 1h18'20" |
| 07'51" | 7.64 | 1h18'30" |
| 07'52" | 7.63 | 1h18'40" |
| 07'53" | 7.61 | 1h18'50" |
| 07'54" | 7.59 | 1h19'00" |
| 07'55" | 7.58 | 1h19'10" |
| 07'56" | 7.56 | 1h19'20" |
| 07'57" | 7.55 | 1h19'30" |
| 07'58" | 7.53 | 1h19'40" |
| 07'59" | 7.52 | 1h19'50" |
| 08'00" | 7.50 | 1h20'00" |
Questions fréquentes
Quel est un bon temps pour courir un 10 km ?
- Pour un profil débutant, courir 10 km en 1 h 15 est un bon temps ;
- Si tu as un niveau intermédiaire, vises entre 45 minutes et 1 h ;
- Pour les confirmés, boucler un 10 km en moins de 45 min est un bon challenge !
Comment savoir si je peux courir un 10 km ?
Ces critères sont un bon repère pour jauger si tu es capable de courir un 10 km :
- Courir au moins 1 heure en étant à l’aise ;
- T’entraîner régulièrement, avec un volume d’environ 15 km par semaine minimum ;
- Avoir déjà couru 3 ou 4 fois une distance de 5 kilomètres ;
- Maîtriser différentes allures de course (lente et modérée).
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