Incorporate one to two days of speed training a week into your program. If you’re an advanced runner and want to improve your 10K race time, doing speed workouts is essential. Advanced runners can run up to 12.9K (8 miles) for long runs.ĭo speed workouts (if you’re an advanced runner). To prepare for your race, do a weekly long run that builds up to at least 10K (6.2 miles). Building your endurance is important to conquer a 10K. Stick with your running, and you’ll progress toward your 10K race goal.ĭo a weekly long run. Even pro athletes have days where they feel off, so don’t get discouraged. If you miss a workout or have a bad run, return to your program the next day. Also, wear moisture-wicking running clothes to stay comfortable and help ward off chafing.īe consistent. I recommend going to your local running store to get fitted for running shoes to suit your gait and lifestyle. Running shoes are your most important equipment to help you run smoothly and efficiently and prevent injuries. With a plan, you'll be much more likely to meet your running goals. A training plan designed by a running coach will help you improve your endurance and speed while minimizing your risk of injury. So if you have a 10K race coming up, here are some 10K training tips to help you crush it:įollow a training plan. Running a 10K is a thrilling and challenging experience. Speed workouts are the best way to lower your VO2 max and become a faster runner. To run a faster 10K, you must do one weekly long run of up to 8 miles and speed workouts like tempo runs and interval training such as mile repeats. For men, the average 10K time ranges from 51:00 for young men to 1:03:00 and up for men ages 60 and up. According to Strava’s international database of runners, the average 10K time for men is 55:37 and for women is 1:03:17. The average woman runs a 10K race in 1:02:00 for younger women and 1:10:00 to 1:20:00 for ages 60 and up. Aim to beat your best 10K time to challenge yourself and see your progress (as opposed to comparing yourself to others). Although winning a medal or an age group award can be a nice bonus, we can’t control other runners, so it’s best to focus on ourselves. Running a 10K is a great accomplishment showing your dedication and training.įor intermediate runners, the best way to measure your progress is to look at your race times and how you feel during your 10K. If you’re a beginning runner, I recommend focusing on completing your race and not worrying about your time. What Is a Good 10K Time?Ī good 10K time depends on your fitness level, age, sex, and race goals. Intermediate runners (currently able to run 5K): 6 weeksĪdvanced runners: 6 to 8 weeks to improve speed to run a fast raceĬheck out the Runstreet Training Center for 10K and personalized training plans to help you crush your 10K race goals. Here is a summary of how long you can expect to train for a 10K race: Advanced runners who can already run 10K but want to improve their speed should take at least six weeks to train for a 10K, with at least one speed workout per week. For beginners who have not run recently, give yourself 12 weeks to train. If you’ve already run a 5K and have been running regularly for at least six weeks, then it will take six weeks to build your endurance for a 10K race. The answer is it depends on your fitness level. If you set your sights on running a 10K, you may wonder how long it takes to train for a 10K. Since a 10K in miles is 6.2 miles, if you run a 10K at a 10-minute-mile pace, you will finish your 10K at 1:02:08 (one hour, 2 minutes, and 8 seconds). How Long to Run a 10K?Ī 10K takes most people an hour or more to complete. Many races have a 10K distance option, and you’ll need to build your endurance to complete the challenge. If you’ve already run a 5K race, you may be ready for a new challenge, and a 10K is the perfect goal.Īfter running dozens of 5Ks in cross country in high school and college, I was excited to do some 10K road races once I graduated from college. While 5Ks are the most common race distance, 10Ks are also popular, offering a challenge that’s twice the distance of a 5K. Most of the world uses the metric system, so kilometers are a known distance, but for Americans, it may be confusing to figure out the distance when you hear about 5K and 10K races. To answer how far 10K in miles is, it equals 6.2 miles.
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