10k Running: What’s a Good 10k Time and How Do You Prepare for a Race?

    Updated 23 December 2021 |
    Published 24 April 2019
    Fact Checked
    Reviewed by Dr. Anna Klepchukova, Intensive care medicine specialist, chief medical officer, Flo Health Inc., UK
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    Running is a great way to exercise, and running a 10k race can be a great goal for beginners since it can motivate you to improve and work towards the goal of achieving a great running time.

    What’s a good 10k time?

    Your 10k time will depend on many factors. These include age, sex, weight, previous training, and fitness level. No two runners share exactly the same characteristics or do exactly the same training, and thus, their 10k times will probably vary.

    On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes. The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.

    Age is an important factor in your 10k time. There are several age-graded calculators online that can provide an estimate of the average fastest time for people your age. These calculators are an easy and effective way to determine what a good 10k time is according to your age.

    Ten kilometers equals 6.2 miles, and well-trained runners can achieve a pace of approximately seven minutes per mile. However, average or casual runners will probably take 10 to 14 minutes per mile. Other factors, such as the type of terrain where the race is taking place, the altitude, your own health, and your preparation can all affect your running times.

    How fast can you run a 10k race?

    The women’s world record for a 10k race is held by Ethiopian runner Almaz Ayana, who achieved a time of 29:17.45 in 2016. The men’s world record belongs to Kenenisa Bekele — also from Ethiopia — with a time of 26:17.53. In general, elite runners are able to finish a 10k in approximately 30 minutes.

    But of course, these times probably aren’t a realistic goal for most people. If you’d like to run a 10k and have been training regularly, aim for the average time for your age. 

    Even if you run a bit slower than average, simply being able to finish a 10k race is a great achievement. After all, being fit enough to run these races requires training and effort. Don’t be discouraged if your final time is a bit slower than expected; keep training and you’ll get better!

    Preparing for a 10k run

    If you’re new to running, it’s important to train regularly to build endurance. It’s possible to go from a sedentary lifestyle to running a 10k in a relatively short amount of time, but it requires perseverance and dedication. Slowly increasing the distance of your runs is the best way to train for a 10k.

    If you’ve never trained for a race before, start out with lighter running sessions and progressively increase the duration and intensity. If you start out running for too long or at a pace that’s too fast for you, you’ll be far more likely to develop injuries. Any injury could sideline you for an indefinite period of time, so staying healthy while you train should be a priority.

    Workout with your cycle!

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    Try to train at least three times a week. Create a schedule and run at least 30 minutes twice a week, with longer runs on the weekends. Every other week, increase your weekend run by 1–1.5 miles. Your aim should be to run 4–4.5 miles (6.5–7 kilometers) with ease at least two weeks before the race. Every other weekend, stick to your 30-minute run to avoid overexertion. 

    It’s okay to skip exercising on days when you’re not scheduled to run. If you still want to work out, go for a walk or switch it up with a yoga session. It’s important to allow your body enough time to recover. This also applies to running on your period; if you feel too fatigued or uncomfortable, skip your workout or try a lighter run. It’s also important to stretch and cool down after a workout.

    Tips for running a 10k

    There’s no magic formula for how to run a 10k, since every runner is different. However, these 10k training tips can help you achieve a good result:

    • Do strength training. Running isn’t only about aerobic endurance. Combine your running with some strength training to build your muscles and improve your overall fitness.
    • Stay hydrated during training and on race day. During the race, use the water stops that are provided along the race course.
    • Prevent blisters. Wear the right type of gear and use protective substances to avoid blisters or chafing on common areas such as your feet, ankles, and where your bra rubs against your shoulders.
    • Get support. Having someone cheering for you from the sidelines can give you a great confidence boost.
    • Combine training with a healthy diet. To get the most out of your fitness regime, combine it with a balanced diet.
    • Get plenty of sleep. Regular exercise can help you develop better sleeping habits, and sleep, in turn, will give your body time to rest and recover.
    • Save your best for last. If you start the race too fast, you’ll be far more likely to get fatigued before you reach the finish line. Instead, maintain a steady pace throughout the race and run the last portion of your 10k at a faster pace.

    Developing your endurance to be able to finish a race requires both physical preparation and emotional perseverance. However, the thrill you’ll feel once you cross the finish line will be worth all your efforts. Keep these tips for running a 10k in mind and start preparing for your next race!


    PR;, Blagrove RC;Howatson G;Hayes. “Effects of Strength Training on the Physiological Determinants of Middle- And Long-Distance Running Performance: A Systematic Review.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29249083/.

    “Running for Beginners.” NHS Choices, NHS, www.nhs.uk/live-well/exercise/running-tips-for-beginners/.

    History of updates

    Current version (23 December 2021)

    Reviewed by Dr. Anna Klepchukova, Intensive care medicine specialist, chief medical officer, Flo Health Inc., UK

    Published (24 April 2019)

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