Fast runners are not made overnight – it takes years of running.Īim for a finish between 50 to 70 minutes, which should provide the right mix of challenge and satisfaction while running. You want to challenge yourself, but you don’t want to overtrain and cause an injury. So what 10k finishing time should you aim for? Average for beginners by age and sexĪccording to The State of Running 2019, an analysis carried out by RunRepeat and the IAAF on recreational runners, the average 10k finish time for males in good running shape was as following: By contrast, running it on a flat course can help you knock a few minutes off your finish time. It can push your finish time over 1 hour. Running a 10k on a hilly or trail course will challenge you more. It’s important to factor in the running surface, too. A finish in between 50 to 70 minutes is not bad at all. If you’re wondering how long it takes to run a mile in a 10k race, 9 to 14 minutes is a good start for beginner runners. The average for beginners running the 10k depends on many factors, including age, sex, fitness level, and whether you have any injuries such as runner’s knee, plantar fasciitis, or shin splints. Think more of a pace that comes close to the average marathon time, which falls somewhere in between 5 to 6.5 hours. Preparing for your 10k race means challenging yourself, but you don’t have to aim for breaking the world record for one mile.įun fact: The world record for one mile is 3:43.13 for men, set by Moroccan runner Hicham El Guerrouj in 1999, and 4:12.33 for women, set by Dutch runner Sifan Hassan in 2019. In some cases, you can accelerate training and take 4 weeks or even less to get in shape for the race. If you’re a beginner runner, going from couch to 10k is going to take you 8 to 10 weeks. A 10k sounds like a breeze, by comparison, doesn’t it? How Long to Prepare for Your First 10K Race If a 10k race sounds a bit daunting, remember that a marathon is 26.2 miles. On a running track, a mile is 4 laps, which adds up to 25 laps for a 10k run. It’s a great challenge for beginner runners while also appealing to seasoned ones. So, what’s a 10k race like? It’s one of the most popular long-distance running events. For comparison, a 5k in miles is half that distance or 3.1 miles. Doing the kph to mph conversion, 1 kilometer is roughly 0.6 miles, so 10k in miles amounts to around 6.2 miles or a half marathon. Whether you’re new to running or have already completed some 5k runs, running a 10k is unforgettable. It’s also an exciting experience in itself, challenging you but not requiring as much training as longer races. But if you’re training for a 10k race, there are a few other things you need to consider.Ī 10k race is a stepping stone for the marathon and ultramarathon races. 10k in miles is 6.2 miles – that’s the quick answer.
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