A 10K race, which is 6.2 miles, is ideal for experienced runners who are looking for more of a challenge. It's the second most popular race after the half-marathon and requires a fitness level that balances strength, energy, and endurance.
A 2019 study shows the average 10km finish time for males was 58:30 (average pace of 5:51min/km) and 01:09:40 for females (average pace of 6:58min/km). Therefore a good 10k time for beginner runners is anywhere around 1 hour - 1 hour 20.
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.
Anyone can do a 10k
10 kilometres is just over six miles - that might sound long, but most people can walk it in under two hours - just like a stroll in the countryside!
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 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.
Average 10K time for beginners
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.
Completing an extra 10,000 steps each day typically burns about 2000 to 3500 extra calories each week. One pound of body fat equals 3500 calories, so depending on your weight and workout intensity, you could lose about one pound per week simply by completing an extra 10,000 steps each day.
If we take into account an average stride length of 2.1 to 2.5 feet, you would reach around 12,500 steps over the distance of a 10K, well above the recommended 10,000!
Your Final Run: 3 Days Before
3 days before your 10K race should be your final run. Stick to interval efforts to get your body ready for racing at a faster pace and pushing through discomfort. Your intervals should be 100-200m and significantly faster than your normal running pace.
Two days before your race you should include a full rest day and really use it to rest mentally as well as physically. This is a good day to start packing or ticking off your race day to-do list.
Is it okay to run 10k every day? As long as you work up to running 10k every day without a large increase in running volume, it is okay to do so! You also want to make sure that about 80 percent of your running volume is done at an easy pace.
Always allow at least two days of easy running before a 10K, and leave a minimum of three or four days after a race before you ease back into speed training. If you're new to the sport, take at least four easy days before your 10K, and a week afterwards.
Just like your regular warm-ups, a 15- to 20-minute run the day before a race helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. Similarly, a 20-minute jog or relaxed run the day before your 10K race will help keep your muscles loose and ready to perform during your event.
Because 10ks are shorter and typically run at a faster pace, it's important to go into the race with your energy and hydration levels primed. We recommend taking an Energy Gel 5 minutes before the start, making sure to wash it down with a few big gulps of water.
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.
Walking might not be the most strenuous form of exercise, but it is an effective way to get in shape and burn fat. While you can't spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose.
If you have the time to walk 8-10km, you'll probably burn 500 to 800 calories (about the same as running or biking for an hour).
What does 10,000 steps look like? Ten thousand steps equates to about eight kilometres, or an hour and 40 minutes walking, depending on your stride length and walking speed.
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.
Running 13.1 miles is possible for most runners – if you can do a 10K, you can do a half. 'It's an achievable challenge, as it's easier to fit the training into a busy life than it is for a marathon', says British elite and RW contributing editor Jo Pavey.