Respect the distance Of course, adequate training will help ease the discomfort, to some extent, but the truth is the 10k is tough. Most runners who regularly run 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. More advanced runners will usually finish somewhere closer to 30 to 40 minutes.
The 10K is a fantastic challenge for newbie runners while appealing to more experienced runners. The 6.2-mile distance hits the sweet spot of being a challenge without needing long months of hard training, as it's the norm for half or full marathon events.
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.
According to Running Level, the average 10k time for beginners is 1:05:30 (10:32 min/mile pace) for men and 1:13:58 for women (11:54 min/mile pace).
Your current level of fitness and your athletic background are the main factors in determining whether you could run a 10K without training. If you are exercising regularly, pulling it off shouldn't be a problem.
The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K (3.1 miles) race but don't feel they're quite ready to take on the half-marathon (13.1 miles). You can use this eight-week training schedule to help get you to the finish line.
10K. The 10K (6.2 miles) is a tough distance. Even though it's twice as long as the 5K, the 10K is only run about 15 to 20 seconds per mile slower than 5K race pace. This means the 10K can be quite a painful race!
If you can walk/run a 5k in less than 40 minutes you will be able to complete a 10k. Ideally you should be able to run 35 minutes non-stop relatively comfortably in order to start 'racing' a 10k.
Running 10k every day is a great way to get fit and set a routine that sets you up for success. Running success is built on consistency. So, if setting a routine of, for example, running the same 6.2 mile loop every morning, helps you become a consistent runner, then running 10k every day is a great goal.
It's a good idea to include some high intensity training three to five days before race day to keep your body used to that level of intensity but give it enough time to recover before race day. Two days before your race you should include a full rest day and really use it to rest mentally as well as physically.
Even if you're travelling, you should try to do some sort of run the day before a race. Even a quick 5-10 minute run will help shakeout the travel. In fact, running after a long plane or car ride is even more important the day before a race.
The good news is that no race disqualifies participants for walking at some point. It is not uncommon for participants in longer races to take a short walking break. And shorter races often draw people of many different fitness levels so walking is not unusual in those events either.
After about 4 weeks of increased miles it might be an idea to run a 10k in training, not as a race but just so you can get an idea of the distance. A good way to do this would be to do 2 laps of a regularly run 5k route. That way you can run with people for at least 5k and then carry on and finish the 10k.
Warm Up. Avoid running without a warm-up first. Performing some dynamic stretches and low-intensity aerobic exercise for five to 15 minutes before a run can help to reduce injury risk by warming up your muscles. Factor each warm-up into your training plan to avoid running out of time or coming up with excuses.
Racing a 10K requires a bit more recovery than you think. The general rule of thumb for this distance is to take one day of rest per mile raced. Therefore, after a 5K, most runners will require a recovery period of two to four days. After 10K, runners will generally take three to six days off high-intensity training.
Yes. Some sort of stretching is very important prior to running or any exercise for both injury prevention, as well as to improve the quality of your workout.
At a minimum, you need to run three times a week to prepare for a 10K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase time on your feet. Every other weekend, increase your long run by one to 1.5 miles.
On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.
Eight-week 10K training plans
Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.
Two days before a race, his experienced runners would typically do a short, easy run, finishing up with four to six strides of roughly 20 seconds at race pace. He'll have inexperienced runners, or those who run three days a week or less, take a rest day two days before a race.
Preparing for a 10k run (6.2 miles) isn't hard and doesn't take a long time. In fact, it's possible to prepare for a 10k run in as little as two weeks.
We all know good hydration helps in improved performance during the race. As 10K usually lasts closer to 60 min, the impact of dehydration may not be significant. However, in a half marathon, the time is more than 60 min and hence proper focus must be put on hydration.
On the morning of a 10k, make sure to eat a carbohydrate-based breakfast, including things like porridge or cereals, breads & fruit juices, 2-3 hours before the race. It's also key to hydrate well in the hours before by drinking plenty of water and the option to include electrolytes.