How far is 10k in miles and what’s a good time to run it in?

How far is 10k in miles?

Taking on a 10k run can sound like a huge leap if you’re just used to running 5k, or shorter distances. 

A 5k run is 3.1 miles and is a good starting point to get yourself experienced and familiar with the rhythms of running. 

A 10k run is roughly 6.2 miles long – but don’t be daunted by the distance. 

It’s the ideal length for experienced runners to try next, especially if there are ambitions of taking on a half-marathon, which is 13.1 miles long. 

With proper training and patience, this distance can become easily done as your body gets used to running longer distances. 

Why 10k runs are good for fundraising

Running 10k is a huge achievement and one that you should take pride in. 

It’s also the perfect opportunity to fundraise as it’s a physical challenge that you can provide updates to donors for. 

You can share your training plan, challenges you’re finding and small victories you’re having as you update followers with your fundraising. 

10k is also a hugely popular race event in the UK, with runs taking place all over the country most weeks. 

It’s a good distance that’s suited well for funding as it’s something you can realistically achieve with training and it’s just a little more than a 5k, which you may run more regularly. 

What is a good time for a 10k run?

Running times can depend on a lot of factors. 

From height, weight, fitness and age there are a lot of things that separate runners in terms of distance. 

It’s easy to get bogged down in numbers, but don’t fret if you feel you’re not meeting the times you ‘should’ because of your ability. Getting a good pace takes patience and time. 

Other things can influence speed, but there are some general average times which could be good to understand as you’re training. 

Average 10k times

While training, it can be good to know what to aim for. 

A state-of-running report can offer some insight into average 10k running times. 

The report found the average male pace for 10k is 5.1 and the average female pace is 6.58. 

10k times by age

10k finish times can also vary widely depending on a runner’s age. 

A good 10k time is 49:43, according to Running Level which calculates race finish times by age and ability. This number is based on the average 10k time across all ages and genders worldwide.

A report by Run Repeat demonstrates the variety in times from different age groups. 

In its data, outlined below, it found the fastest age group for men and women was the age bracket 16-19. 

How to train for your first 10k

With hard work and training, you can definitely complete a 10k with comfort. 

Below are some of our tips about how to build up to the long distance. 

1. Build up your running stamina

If you’re new to running longer distances, it’s good to build up your stamina steadily so as not to burn yourself out. 

You can prepare by running 5ks more frequently than you normally do. This can just be a few extra times a week. 

You’ll find 5ks will start to feel easier and this will overall make you fitter as you take on a longer distance. 

When training for a 10k, this doesn’t mean running 10k every practice run either. You can try to add a little distance on to your 5ks, for example running 7k one time, 6k the next. 

It’s also great to include strength exercises in your training plan to build up muscle strength. 

2. Eat and drink well

Nutrition is very important as you’re training, especially in the run-up to a race. 

Nuffield Health explained that it was a “common mistake” to think you simply need to carb load while training. 

Carbohydrates are important and needed when training, but a good way of doing this is to introduce protein and vegetables with them. 

Try to consider a protein-packed salad with pasta, or leafy greens mixed in with meals. 

Complex carbohydrates such as quinoa also go a long way. 

It’s also integral that you hydrate well. Before going on a long run, try to drink plenty of water before so you do not cramp up. 

3. Set yourself goals

While you’re training it can feel difficult at times. 

A great way to stay motivated is to set yourself goals, both in training and for the race itself. 

By using fitness trackers and apps, you can see how well you’re doing and how your time is improving. 

A small goal could be to reach a certain point in your route by a certain time. Or to run 1k slightly quicker than normal. 

A big goal to go for could be the race and how long you would ideally like to do it in. 

4. Warm up and cool down

As mentioned, care before and after a run is crucial. 

It’s so important to stretch, hydrate and warm up before a run. 

When running longer distances, it’s also a new challenge for your body. It may be the first time you’ve ever pushed yourself to run that far. 

With this in mind, it’s very important to cool down, stretch and rehydrate after exercise so your body can restore. 

Taking rest days is also important so you don’t push your body too far. 

5. Pace yourself

A valuable piece of advice is to pace yourself as best as you can. 

It’s easy to go out too fast at the start of a race as adrenaline is pumping and you’re excited to get going. 

Try starting off slow and achieving an easy pace where you can breathe comfortably. 

This will help you to run for longer without exhausting yourself. Using a running watch or a fitness tracker is a great way to keep tabs on your speed and how quickly or slowly you are going.

Add parkruns to your training 

You can incorporate fun parkruns into your training. As well as a great way of meeting people, it’s also a good chance to quicken your pace and get you used to running long distances. 

Parkrun is a collection of 5-kilometre events for walkers, runners and volunteers that take place every Saturday morning at more than 2,000 locations in 22 countries across six continents. 

The events take place all over the UK, with a number of accessible parks hosting the run. 

It’s a great motivator to get you out running on a weekend as it offers the chance to meet other like-minded runners and people training at different speeds. 

You can take part with a team of friends or attend the event alone. 

Tom Bedford, Race Director run-fest.com and 2hrs19 marathon runner, has offered some expert tips about how to incorporate park runs into your training plan. 

He said: “Each Saturday at 9am, use parkruns as part of your training plan. 

“After building up to and completing the 5km distance, you can then start to add additional km’s as part of a warm down or as a second part of the training session. 

“It might look something like this: Run the parkrun at 80% effort, have 5mins recovery and then run 2k or a 1 mile effort.” 

Before you know it, this could make running longer distances feel easier as it becomes part of your routine. 

Try to set yourself an achievable goal of attending a parkrun nearby to you. It could be that it’s a 2k run home from the race, which you could take at any speed. 

As your confidence grows, you could even run to attend parkruns that are further away from your home. Once you get into these good habits, you’ll find that running longer distances becomes easier as your body gets used to the change. 

Ready to get started?

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