Last Updated on August 8, 2023 by Amanda Bowden
What Distance Is 10K In Miles? Plus Lots More 10K Running Frequently Asked Questions
Have you ever wondered about the distance of a 10K in miles or how to improve your 10K performance?
Then you’ve come to the right place!
In this article, we’ll answer some of the most common questions about running a 10K, from its distance in miles to training tips for achieving a faster time.
These Frequently Asked Questions Are Covered:
- How Many Miles Are In 10K?
- How Long Does It Take To Run a 10K?
- What Is a Good Time To Run a 10K?
- What Is The Average 10K Race Time?
- Can Anyone Run a 10K?
- Can I Do a 10K Without Training?
- Do People Walk a 10K?
- How Long Does It Take To Train For a 10K Race?
- How Many Steps Do You Take In a 10K Run?
- Can I Run 10K Everyday?
- What Pace Is a 60-Minute 10K?
- What Is The World Record 10K Time For a Woman?
- What Is The World Record 10K Time For a Man?
- What’s a Decent Time For a Woman To Run a 10K?
- What’s a Decent Time For a Man To Run a 10K?
- Can I Run a 10K If I Can Already Run 5K?
- How Hard Should You Run a 10K?
- How Long Does It Take To Go From Beginner To 10K?
How Many Miles Are In 10K?
Have you heard about a 10K race and are wondering how far a 10K in miles is? Well, a 10K is 10,000 meters, and this is approximately 6.2 miles.
Running a 10K race is very popular, and it’s a great goal to target, especially if you can already run a 5K!
Have you also wondered how far a 5K in miles is? As it’s half a 10K, 5K in miles is about 3.1 miles.
If you are training for a 10K race and have a running watch that’s set to miles, you can go to settings and switch your metrics to kilometers.
This will help you get a better idea of your progress as you up your distance to prepare for your race.
How Long Does It Take To Run a 10K?
This depends so much on who you are, whether you’re a man or a woman, your age, how fit you are, and how much running experience you have. It is also hugely dependent on how much you’ve trained.
Elite runners can finish a 10K in under 30 minutes, while casual runners may take around 50-90 minutes to complete a 10K race.
If you’re a beginner you should focus on building your endurance and aim for steady progress rather than comparing yourself to the elites!
Have a look at the chart below to see what the average finishing times are for 10K races in a selected few countries. This data from The State of Running 2019 is just taken from recreational runners, elite running times are excluded.
| Country | Women: Average 10K Finish Times | Men: Average 10K Finish Times |
| Switzerland | 55 mins | 48 mins |
| Portugal | 55 mins | 50 mins |
| Italy | 58 mins | 50 mins |
| Norway | 1 hour | 50 mins |
| Slovenia | 1 hour and 1 min | 54 mins |
| Spain | 1 hour and 2 mins | 54 mins |
| UK | 1 hour and 3 mins | 53 mins |
| US | 1 hour and 6 mins | 58 mins |
| Thailand | 1 hour and 28 mins | 1 hour and 17 mins |
| Nigeria | 1 hour and 48 mins | 1 hour and 21 mins |
As you can see from this data finishing times for a 10K from different countries vary enormously! Men are faster on average in all of these countries due to their increased testosterone levels and greater muscle mass.
Runners in Switzerland have the fastest 10K times on average, and runners in Nigeria the slowest times.
This data shows the incredible differences between recreational runners in their 10K speeds, and even these times are averages – within each of these countries there will be runners running much faster and slower than these times.
What Is a Good Time To Run a 10K?
Determining a “good” time for a 10K is very subjective.
If you’re a beginner, completing a 10K is an accomplishment in itself, regardless of how long it takes you.
For intermediate runners, finishing in under an hour can be considered a good goal.
Advanced runners may strive to break the 45-minute barrier or achieve even faster times.
Also see:
.jpg){kind=link}
What Is The Average 10K Race Time?
The average 10K race time can vary significantly based on several factors, including the runner’s age, gender, fitness level, experience, the temperature on race day, and even what country you live in.
Your 10K race time will also be vastly affected by the topography – for example, it’s likely to be much faster if the run is flat and on the road, than if the race is a hilly trail race.
Generally though, for recreational runners, the average 10K race time is around 50 to 70 minutes.
It’s important to note that this is a broad estimation, and individual results can differ widely. Some beginners may take much more than an hour to complete a 10K, while more experienced runners can finish in under 50 minutes.
Elite athletes and competitive runners can complete a 10K in even faster times, sometimes under 35 minutes for men and under 40 minutes for women.
Want some more precise data? Have a look at the chart below, where the data are taken from this large study of the race results of recreational runners across many different countries.
| AGE | FEMALE | MALE |
| Average Pace/km from All Countries in Study | 6.58 | 5.51 |
| Average Finish Time US | 1 hour 6 mins | 58 mins |
Ultimately, what constitutes an average 10K race time depends on the specific demographics and skill levels of the participants in any particular race, and this can vary hugely!
Can Anyone Run a 10K?
Absolutely! A 10K race is an attainable goal for most people to work towards, and it’s a worthwhile thing to do regardless of age, gender, or fitness level.
Participating in a 10K will give you a valuable sense of achievement, and training for it will improve your fitness and health.
Even if you have a disability it may be possible to do a 10K, as some races are becoming more inclusive, like this race in the UK.
However, before attempting any race, especially if you’re new to running or have any health concerns, you should probably consult a healthcare professional to ensure it’s safe for you to participate.
Can I Do a 10K Without Training?
It is technically possible to complete a 10K without specific training, but we don’t recommended it!
It’s especially important to ease into running gently if you’re new to running or physical activity.
Training prepares your body and mind for the demands of the race, reduces the risk of injury, and helps you to run more easily, or faster if that’s your goal.
If you’re new to running and don’t have time (or can’t be bothered!) to train you could Jeff it. Jeffing is the walk-run combo method, if you’d like to find out more read this article.
Do People Walk a 10K?
Yes, many people choose to walk a 10K instead of running it. There are some 10K events that are especially geared towards walkers, and people doing run-walk combos.
Not all events are aimed at walkers too, so make sure to check if there are any cut off times for the event you’re interested in. As well as this, you can always have a look at the race results for previous events to get an idea of the time the slowest finishers are achieving, and whether they’re walkers or not.
Walking a 10K is a great option if you’re a beginner, recovering from an injury, or if you simply prefer a more leisurely pace.
Participating in a 10K walk can still provide a very rewarding experience and a nice sense of accomplishment.
How Long Does It Take To Train For a 10K Race?
This depends on so many things, including how fit you are, whether you already train regularly, and what you hope to achieve from the race.
For beginners with little to no running background, a typical training plan can last around 8 to 12 weeks. This duration allows your body to adapt gradually and build the endurance to complete the 10K distance without it being obscenely difficult!
However, the longer you can give yourself to train for a 10K the greater chance you will succeed without getting injured, as increasing the distance you run too quickly always comes with the risk of injury.
If you are in no hurry find a good training plan that takes increases in distance and the frequency of speed workouts at the slowest pace possible.
For more experienced runners, a training plan may span 6 to 8 weeks, focusing on improving speed and performance.
How Many Steps Do You Take In a 10K Run?
This varies based on your stride length and running style, but on average people take 900 to 1,250 steps per kilometer run.
Therefore if you’re running a 10K you’ll probably hit your 10,000 steps a day, as it’s likely your step count will be somewhere between 9,000 and 12,500 steps from the 10K run alone.
Can I Run 10K Everyday?
Running 10K everyday is an amazing goal, as you will get some serious fitness and performance gains as long as you can take that training volume.
If you’re an experienced runner you may be able to run 10K everyday, although most runners still take at least one day off a week as a ‘recovery day’.
If you really want to run a 10K everyday make sure to build up to it gradually as running long distances daily can increase the risk of getting an overuse injury, and it can lead to burnout.
As you build up to a 10K a day goal, mix in some cross-training like cycling or swimming on days when you don’t run, take some long walks and strength train twice a week to build up your strength and reduce your chance of getting injured.
Good luck on achieving your goal!
What Pace Is a 60-Minute 10K?
Running a 10K in an hour or under is a goal of many when they enter a race, although you don’t have to be able to run this fast to enter a race!
If you want to run a 10K in 60 minutes, you need to keep running at an average pace of 9 minutes and 40 seconds per mile (or 6 minutes per kilometer).
This pace is considered moderately fast and would require consistent training and good endurance.
If this is a goal of yours it will be easier to achieve if you have a GPS running watch that tells you your pace on your wrist as you go, then if you notice your pace dropping below the 6min/km you can kick up the pace a little.
Also, when you are looking for a race to enter keep an eye out for one with a pacer for those hoping to achieve a 60 minute 10K. This may help you keep up the motivation to hit your goal pace.
.jpg){kind=link}
What Is The World Record 10K Time For a Woman?
The female world record for the fastest 10K time on an outdoor running track is a speedy 29 minutes and 1.03 seconds. The record was set by Letesenbet Gidey of Ethiopia on June 8, 2021, at Hengelo in the Netherlands.
What Is The World Record 10K Time For a Man?
The male world record for the fastest 10K time is an incredible 26 minutes and 11 seconds. It was set by Joshua Cheptegei of Uganda on October 7, 2020, at Valencia, in Spain.
What’s a Decent Time For a Woman To Run a 10K?
A good 10K time for a woman can vary depending on her running experience, age, and fitness level.
You might think a decent time is running a 10K faster than average, and this depends on your country. If you live in the US that would mean running a 10K faster than 1 hour and 6 minutes.
However, a common goal many runners have is completing a 10K in less than an hour, and this is a good goal for an intermediate runner.
If you’ve been running for a while and have already achieved the 1 hour goal, you may want to go for an even faster goal. Finishing a 10K in under 50 minutes is considered a very respectable time for many female runners.
Elite female runners can complete a 10K in around 35 to 40 minutes or even faster.
What’s a Decent Time For a Man To Run a 10K?
As for women, a good 10K time for a man depends on so many factors, including running background, age and, of course, fitness level.
Beating the average 10K time for your country could be considered a fairly good achievement – and in the US this is 58 minutes for a man.
If you’ve already achieved this goal taking it to another level of decent would be finishing a 10K in under 45 minutes. This would be quite the achievement!
Elite male runners can complete a 10K in approximately 30 to 35 minutes, or sometimes even quicker.
Can I Run a 10K If I Can Already Run 5K?
Absolutely! If you can run 5 kilometers, or 3.1 miles, you are well on your way to completing a 10K race.
It’s exactly double the distance of a 5K, so with proper training and gradual progression, you can build up your endurance so you can handle the distance of a 10K.
You could probably even just go ahead and run a 10K, although if you haven’t done any training expect to feel tired and for your 10K pace to be slower than your 5K. With some training you can improve your speed!
How Hard Should You Run a 10K?
Running a 10K requires a good balance of pacing and effort!
You need to find a pace that allows you to maintain a steady and sustainable speed throughout the entire race.
It’s important not to go out too fast at the beginning as you don’t want to burn out before the end.
For beginners, try to settle on a comfortable pace that allows you to complete the distance without stopping, the main thing is to reach the end and finish the race.
This may mean starting off at what feels like quite an easy pace, an effort level of 6 to 7. As the race progresses try to keep going at the same speed. To do this the effort you need to put in will likely increase as the race progresses.
Towards the end, if you feel you have energy left to spare, which is often the case as you realise you don’t have that much further to go, you can run as hard as you feel like until you reach the finish line!
More experienced runners can push themselves to achieve a slightly harder pace from the beginning, especially if they’re confident they can cover the distance and have put in plenty of training.
How Long Does It Take To Go From Beginner To 10K?
The time it takes to progress from being a beginner runner to completing a 10K depends on how fit you are, how much you train, and how determined you are!
If you follow a structured training plan, and follow it with dedication, you could be running a 10K within 8 to 12 weeks.
However, it’s crucial to listen to your body, avoid overtraining, and progress gradually to reduce the risk of injury.
How about following a couch to 10K beginners plan? This 12 week plan is aimed at total beginners who haven’t yet run a step.
Related: How To Start Running for Beginners: 21 Running Tips
How To Run A Faster 10K: 3 Top Tips
1. Add Some Intervals To Your Runs
Adding intervals to your training can really give your 10K speed a boost.
Intervals improve your cardiovascular fitness, increase your lactate threshold, and improve your leg strength. As you do more speed work you increase the amount of fast twitch muscle fibers you use when you’re running, which also helps you run faster when you do a steady 10K.
There are lots of different interval workouts you can try, but a good way to begin is by adding some strides to the end of one or two of your runs a week. Try upping your pace for 20 or 30 seconds, followed by a minute walking or jogging to recover. Repeat this 4 times.
As your bones and muscles adjust to a faster pace you can do longer interval workouts, but make sure you increase the amount you do slowly to prevent injuries.
2. Work On Strength Training
Strength training is essential for enhancing running performance and reducing the risk of injury.
Stick two strength training sessions on your calendar each week, and make sure to do some exercises that strengthen your core, as well as working your hips and glutes.
Don’t forget to strengthen your leg muscles too, as you need strong legs to get a decent speed up.
Building strength in these areas will improve your running efficiency and power, increasing your running speed.
Watch the video below for a 20 minute strength training workout for runners, and the bonus is no equipment needed!
3. Seek Out Terrain Like That Of Your Race
If possible, find some terrain to train on that’s similar to the the surfaces you will run on during your race.
If you are entering a local race you can even practice the course in advance.
Familiarity with the course’s elevation, turns, and surface can give you a competitive edge and help you plan your race strategy.
Related:
Now You Know How Far 10K In Miles Is You Can Run Your Own 10K Race!
Even though running a 10K does take training and dedication, the rewards are worth it.
You will improve your physical and mental health, and finishing a 10K race will create memories you can always be proud of.
Be patient with yourself, stay consistent, and as you crush your goals make sure to celebrate!
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda, creator of Running Matter, where the love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences, and love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.