What is the average 10k time?

The 10K is a popular distance amongst both beginners and experienced runners and is usually considered to be the next milestone after completing a 5K. If you’re considering a 10K running event, or even if you’ve already ran several you might find yourself asking “How long should it take to run a 10K?”.

average running time for 10k

How can I measure my running time?

Your running pace will dictate the time it takes you complete any distance, for example if you run at a speed of 10km (6.2 miles) per hour you will finish a 10K in 60 minutes. Fitness trackers and apps provide a convenient means of tracking and measuring the speed and distance of your run. If you are training on a treadmill you can manually set your running pace and adjust this as your fitness improves.

Factors such as age, fitness level and gender will also have an effect on the time it takes you to run a 10K. You can use a useful tool, called an age graded calculator, which provides a performance score based on running data for your age and gender, allowing for a fairer comparison across the board.

Average 10K time for beginners

If you’ve ran a 5K before, it is more than likely that a 10K to take you twice that time, if not a little more whilst you adjust your training to incorporate those extra miles. For beginners, you can expect to cross the finish line of a 10K somewhere between 60-80 minutes. If training is new to you, you can start out by doing a combination of running and walking to build up your fitness and avoid injury. Training plans such as Couch to 5K will ease you in to running and help you improve your pace over time. Once you’ve managed 5K, keep adding on that distance to 10K!

Average 10K time for intermediate runners

For intermediate runners, who have a fairly robust training schedule (regularly completing 3 to 6 mile runs), an average 10K time would be around 45-60 minutes. That equates to an average speed of around 7-9mph over the course. Interval training, combining bursts of speed and endurance, can help you to shave down your 10K time and work towards that new personal best. Remember your rest days to give your body time to build and recover too.

Average 10K time for athletes/elites

The world record time for a 10K currently stands at 26:17.53 minutes for men, held by Kenenisa Bekele (who also holds the 5K world record), and 29:17.45 minutes for women, held by Almaz Ayana. Athletes running at a consistent pace of 5 to 7-minute miles can complete a 10K in an average time of 30-45 minutes. Achieving the fastest 10K times requires athletes to follow a strict training plan, incorporating techniques such as altitude training to help shave of those valuable seconds.

How can I improve my average 10K run time?

Whether you’re aiming for a new personal best, or just looking to make some gradual improvements to your 10K run time, there are a few techniques that you can try out to help boost your pace. Whilst a 10K is considered one of the ‘shorter’ running distances, maintaining a run at high intensity for that distance can still be seriously challenging, so what are the best ways to improve your time?

Make use of intervals: Adding a short burst of intensity in your training not only helps to push your top speed, but it also improves your form and has a positive impact on the way your body uses oxygen whilst you run. Start with an easy mile to warm up, then experiment with 200m bursts of sprinting interspersed with an easier recovery run speed. You’ll soon find that the higher speed becomes easier and you’re able to sustain it for longer.

Do a long training run each week: Doing one long run per week as part of your training will help you to build up stamina as you approach your race day. Longer runs help your body to adapt by increasing the capillary density in your muscles and increasing your ability to store glycogen. Although you may be training for a 10K, a weekly run of around 10 miles at a pace 20-30% lower than your 10K speed will give you noticeable improvements on race day.

 


If you are looking for your next 10k run, take a look at our event listings to find the perfect event for you - 10k run Listings

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Why run a 10K?

If you’ve already completed a 5K run, training for and completing a 10K race is the next natural progression in your running journey. That being said, even If you’ve never run competitively before, a 10K run is still totally achievable for a beginner as long as you put in the necessary training time. You’re sure to feel a great sense of achievement after running your first 10K race, and you might just catch the running bug at the same time! 

Aside from being a great form of aerobic exercise, there are plenty of other great benefits to running a 10K too. Firstly, if you’re thinking of taking up running as a way to lose some weight, running a 10K is a great way to get your heart rate up and stay in that calorie burning zone. Another reason to sign up for a 10K race is that it’s a great way to raise money for charity, in fact, 10K races are amongst the most popular events for charity races and there are hundreds happening across the UK every year. Finally, running your first 10K is a great way to progress into longer distance running. Once you’ve finished a 10K you’ll be looking for your next challenge in the form of a half marathon and eventually even a marathon!

10K Runs Near Me

You’ll probably be aware of some of the bigger and more publicised running events that take place in the major cities across the UK, but did you know there are also plenty of opportunities to join a 10K near where you love too? There are loads of 10K events springing up across the UK all the time, meaning that there is bound to be one that is easy and convenient for you to get to. 
If you’re looking for ways to get more active with your family, a 10K is a challenging but achievable distance for a wide age range and even if they don’t run alongside you it’s easy to get them to come along and cheer you on at a local race. We list lots of 10K running events that take place all over the UK, so be sure to take a look for 10K runs near you using the search bar on the left. You can then find races based on location and other options using the filters to find the perfect event for you. 

Charity 10K runs near me and fundraising 

So, you’re looking for a way to raise money for a great cause? As we’ve mentioned, taking part in a 10K race is a great way to raise some money for a good cause, and the race is a great length for people of all ages to get involved in. As well as the better-known events, such as the Great Run series, there are plenty of smaller local events you can sign up to as well. In fact, many charities organise their own races throughout the year with the sole intention of raising money to help people. 
Setting up funding for a 10K race is straightforward too. Most charities will provide you with a sponsorship pack to get started once you sign up for a race, and you can also fundraise online and share your goals with your friends on social media. Running in a local 10K race is also an ideal way to raise money for charities that are based in your local community.
10K Charity races are some of the most popular events out there, so if you want to get into running then these are a great place to start!

How can I find charity 10K races near me?

If you’ve decided to run a 10K race to raise money for a charity, you may be wondering ‘How do I find a 10K near me?’. The answer is right here! On our events page you’ll find pages of fitness events that are taking place all across the UK. By using the search bar on the left you can narrow down these events to find one that’s perfect for you. Once you’ve filtered down the type of race you’re looking to take part in, in this case a 10K, you can then further refine the results by selecting your location and then choosing from a range of charities that you are interested in supporting.
If you’d like to support a charity that isn’t listed, you’re welcome to do that too! Be sure to check the website of your chosen charity to find out more about getting started with fundraising.

Most popular 10K races in the UK

As we’ve mentioned, as well as smaller, local 10K events, we also list some of the best known and loved event series on our site too. Our most popular searches include:

10K runs in London

As well as the obvious London event (the London Marathon), there are plenty of other races to take part in too! If you fancy taking on the challenge of a 10K in the capital we’ve got plenty listed on our events page so be sure to check it out!

10K runs in the North West

Are you looking for races in the North West? Whether it’s a 10K in Manchester, Cheshire or Preston, we’ve got some great 10K events listed that are easy for you to get to wherever you are based in the North West.

Related Posts

Are you looking for some more information or advice about running a 10K? We’ve got a great library of informative articles in our blog that will tell you everything you need to know to get started. We’ve also got tips for training, burning calories through running and improving your race time. Get started with some of the articles below:

10k Running Tips

Calories burnt running a 10k

How long is a 10K run?

What is the average 10k time?

10K Training Plan

How to run a 10k faster

What to eat before a 10k Run