FAQs
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.
Is it possible to run 10km in 30 minutes? ›
As a point of reference, elite and professional runners may be able to finish a 10K in 30 minutes or less. For an average runner, the typical finishing time will be much slower. According to data compiled in the U.S. by Strava, the average running pace for adult men is 9:07 per mile and for women it is 10:21 per mile.
Can I run half marathon if I can run 10K? ›
Free half marathon training plans for every goal. While it might seem a long way if you've never covered the distance on foot before, running 13.1 miles is an entirely feasible goal for most runners. If you can already comfortably run 10K, you can certainly do a half marathon with the right preparation.
How can I improve my 10K speed? ›
Summary
- Increase your weekly mileage by 10-20 percent.
- Spend more time training at threshold pace.
- Build your speed and running economy with intervals.
- Practise your goal race pace.
- Do a long run each week to build stamina.
- Pick a racing environment that suits your mindset.
- Think about the terrain.
Whatever pace you run, a good estimate is 1 calorie burned per kilogram of body weight, per kilometre run. I.e., if you weigh 70kg and jog 10km, you will burn 700 calories. To lose 1 kg of fat, you need to burn 9000 calories, which is the equivalent of walking 130 kilometres…
How fast should I run 10km for my age? ›
Anyone who has timed a 5-kilometer (5K) run should plan for a 10-kilometer (10K) run to take a little over twice as long. Average 10K times vary by age, sex, and fitness levels. Among people aged 30–34, for example, some research shows averages of about 1 hour for females and 54 minutes for males.
Is it hard to run 10km in 1 hour? ›
Finishing a 10K race in under one hour is a fantastic goal for many runners. It's challenging but realistic, and can be done with 8-10 weeks of focused training.
How can I increase my stamina for running 10K? ›
Simple interval training for building running stamina:
- Find a gentle hill or incline of around 100 metres.
- Warm up for 10 to 15 minutes alternating between fast walking and a light jog.
- Return to the base of the hill, then sprint 100 metres upwards.
- Come to a stop, then turn around and walk back down to your starting point.
It's about an hour running, and any exercise taken for that long without a break is not nothing. The fact that that only 27% of people can run (or will train enough to run) a 10k proves it.
Can I run a half marathon if I can run 12K? ›
Yes you can. If you can run 12K comfortably you will be able to push yourself for a HM, but you might find the run a bit tiring and exhausting. Hence I would recommend that in whatever time you are left with try to complete a 16 - 18K. Then you will be better prepared.
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.
Can I run 10K 3 times a week? ›
It's absolutely possible train for a 10k, half marathon or even a marathon in three runs per week. You'll still be working hard, logging the miles and even doing some harder sessions, but you'll just be doing this over three runs per week rather than four or five.
How do you mentally run a 10K? ›
Mentally break down your run into segments in your head. Using a running app or watch makes it easier to track your progress and continually raise your goals, and level of fitness, a little bit higher each week.
How can I improve my 10K time in 4 weeks? ›
10K Interval Workouts
Run at your optimal 10K race pace, followed by a 2-minute recovery pace. For example: Run 400 meters at your 10K goal pace with 2 minutes rest (repeat 8 times); or run 800 meters at 10K pace with 2 minutes rest (repeat 6 times). Start and finish these workouts with 1 mile of easy running.
How to run 10km for beginners? ›
- Beginners– Training for a 10k Run (2-4 month Programme)* ...
- The Programme.
- Week 1: Run for 15 mins, then walk for 1-2 mins, then run for a further 15 mins. ...
- Week 2: Tuesday: Run for 18 mins, then walk for 1-2 mins, then run for a further 18 mins. ...
- Week 3: Tuesday: Run for 30 mins continuously.
These results suggest that high intensity, short duration running builds leg muscles, while long distance running causes significant muscle damage, inhibiting muscle growth. High intensity, short duration running like sprinting may build muscle, while long distance running may inhibit it.
Does running 10k lose muscle? ›
No it Doesn't. It all boils down to your nutrition (i.e. your daily calorie intake). There is a lot of myth that running or doing cardio burns off muscle, but that happens only when one is on a low Protein diet ( & while burning more daily calories than intake).
How many calories do you burn running 10k? ›
As a very general rule of thumb, an average-sized runner burns 100 calories per mile ran – or 60 calories per kilometre ran – which means a four-mile run would burn approximately 400 calories, or to burn 600 calories you should aim to run 10km.
What will happen if I run 10km everyday? ›
Thus, for most people, they will burn more than 600 calories every time they run a 10k. Therefore, if you are running 10k every day, you will burn 4,200 calories a week running. There are 3,500 calories in a pound. Therefore, you will burn more than a pound a week running 10k every day.
