After nailing a good 5k time, the 10k is usually what runners strive for. The equivalent of 6.2 miles, the 10k is a great test of both speed and stamina.
It’s harder to go hell for leather on a 10k, because the longer distance means you’ll tire more easily. Pacing becomes even more important over these longer race lengths, so we’re here to explain what time you should be aiming for – and how to achieve this by keeping an eye on your pacing throughout.
What’s a good 10k time?
Firstly, here’s the disclaimer: ‘good’ is entirely subjective, so we’re here to crunch the numbers, explain what the averages are, what someone of your age and gender should be aiming for if you’re keen to improve your time, and how to start work on bringing this time down.
Remember, there are many factors that will influence your time and performance from one day to another. The weather can have an enormous impact, with high winds, driving rain or extreme heat and humidity all making a significant difference to the time you’ll achieve – and how much you enjoy the experience.
Your time will be different depending on whether you’re running on road or on trail. Running on flat, tarmacked surfaces will score you a faster time than trail running, which is on more challenging terrain, requires greater technical skill and often includes greater elevation.
What’s the average 10k running time?
A 10k is usually achieved somewhere between 45 mins and 1 hr 15 mins, depending on factors such as age, gender and fitness level.
RunRepeat has gathered data from 35 million results from the last 20 years from more than 28,000 races. It has created a calculator so you can analyse and compare your own data with others of your age and gender. This research shows that only 40 per cent of runners complete a 10k in under 60 minutes, and only 10 per cent complete it in under 48 mins 11 secs.
Naturally, the data differs among males and females. 30 per cent of female runners complete a 10k in under 1 hr 1 min, while 60 per cent of male runners complete it in under 1 hr.
It’s worth saying, however, that this data is just assessing one set, and the average times globally likely look very different.
RunRepeat’s 2019 study found that Swiss runners topped the charts for the fastest 10k time, completing races with an average finish time of 52 minutes 42 seconds, closely followed by Luxembourg, then Portugal, Italy and Poland. The United Kingdom came 22nd in the list, with an average 10k running time of 58 minutes.
What’s the average running pace for a 10k?
The average running pace for a 10k is likely to be slower than that of a 5k, but faster than that of a half marathon, marathon or greater distances.
RunRepeat’s 2019 report, The State of Running, showed that the average male pace for 10ks is 5:51 – that is, 5 mins 51 secs per km. This is three per cent slower than the average half marathon pace. The average female pace for 10ks was found to be 6:58 (nine per cent slower than the half marathon pace).
A 10k finish-time chart for runners to aim for:
- Beginner: 60-75 minutes
- Intermediate: 50-60 minutes
- Advanced: under 45 minutes
How far is 10k in miles?
A 10k race is 6.2 miles long.
Best 10k times for beginners
The best 10k time for a beginner is whatever time it takes to complete a 10k! Running non-stop for any length of time is no mean feat, so regardless of your finish time you should be applauded. Remember to pace yourself well so you don’t burn out too quickly, keep a steady pace and try and enjoy it.
How long does it take to train for a 10k?
If you’re starting running for the first time, try the Couch to 5k app as a starting point, and then practise lengthening your runs up to a 10k using a 5k to 10k plan.
Most people find the first 5k the trickiest ones to master, if they’re new to running. Once you’ve cracked 5k, you can start aiming for the 10k.
Depending on how much time you’re able to dedicate to your training plan, you may be able to reach your 10k target in eight weeks or so – but there’s no hurry. The best thing you can do is to try running as regularly as possible, and look after your body.
How to get a good 10k time on the day
There are plenty of on-the-day factors that will help you perform your best. While it’s not worth waiting for the perfect opportunity to arise (you could be waiting a lifetime!), there are a few things you can aim to tick off your pre-10k ticklist to get your best possible time.
The terrain will determine your shoe choice, but generally speaking, the lighter the shoes, the faster you’ll run. Dust off your lightweight shoes and make sure you’re used to running in them, so you don’t develop any blisters or discomfort throughout the 10k.
Keep an eye on the weather! Cooler, more temperate days are better for running, with fairly low wind. A strong headwind will make your run more challenging, and some people aren’t huge fans of running in the rain (but it does keep you cool, so isn’t actually too bad). High temperatures and humidity are arguably the biggest challenges facing runners, so if the sun is out, make sure you’re wearing a high SPF sunscreen (preferably waterproof, because you’ll be sweating) and run with water – and electrolytes if you need. Here's what to wear when exercising in the heat.
If you’re running off-road and the conditions are slippy, you might need a grippier pair of trail running shoes. Always let someone know if you’re going out for a run, so they can be alerted if you get into trouble.
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How to improve your 10k time
Training for a 10k is a process, so once you’ve mastered the distance then you can focus on the time. If you can run 30 minutes for a 5k, you can most likely run a 10k in 60 minutes, so try and aim for a time double your 5k time to begin with. If you can keep a steady pace over the full 10k duration, you’re in a good place to be able to start bringing the pace up and the overall time down.
The best way to start improving your 10k time is to work on your 5k time. A great way of monitoring your 5k progress is to go along to your local Parkrun. While these aren’t competitive events, they are timed runs, so are a really good way of tracking your times and aiming for new PBs. If you’re a first-timer, try one of the UK’s easiest Parkrun routes, and then try one of the fastest Parkruns here to claim a PB.
You could also try interval training, improving your running speeds and bringing that time down. Try running intervals of 400m, 800m or 1000m repeats at your goal 10k pace, with short recovery jogs in between, that you then gradually phase out. Fancy a bigger challenge? We’ve also rounded up the hardest Parkrun courses and some of the most beautiful Parkruns in the UK for stunning routes with a bit of challenging elevation.
Running works many muscles and is a full-body workout, so make sure you’re always stretching before and after every run. It can feel superfluous (and boring!) in the moment, but your body will thank you for it later.
Now you’ve got your goal 10k time sorted, it’s time to start aiming for that great marathon time! Or maybe try trail running – or even push for an ultramarathon?
