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.
How long should a 10k run take?
If you have a little more running experience and feel like you’re past the beginner stage, you could be ready for a 10K in anywhere from six to 10 weeks Plan to run at least four to five days a week, with one to two days of cross-training, such as cycling or swimming.
What is a good first 10k time?
Average 10K time for beginners For beginners, you can expect to cross the finish line of a 10K somewhere between 60-80 minutes If training is new to you, you can start out by doing a combination of running and walking to build up your fitness and avoid injury.
What is a fast 10k time?
A good 10k time is 49:43. This is the average 10k time across all ages and genders. The fastest 10k time is 26:24.
Is a 55 minute 10k good?
On average, casual runners are usually able to finish a 10k race in 50 to 70 minutes The median time it takes a person to run a 10k is between 56 and 64 minutes. Someone who is an avid runner in excellent health could expect to finish a 10k in about 43 to 50 minutes.
How many calories does a 10k run burn?
On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.
What does running 10k do to your body?
Running 10k at least twice a week can boost your immune system and help keep you free of bugs , unlike running a half marathon or marathon distance when you need to watch what you eat and be careful not to put too much strain on your body. ?.
Is 10km a long run?
The 10K run is a long-distance road running competition over a distance of ten kilometres (6.2 miles) Also referred to as the 10K road race, 10 km, or simply 10K, it is one of the most common types of road running event, alongside the shorter 5K and longer half marathon and marathon.
Can I run a 10k if I can run a 5K?
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.
Is it OK to run 10k everyday?
Running 10K (or even about 5 miles) daily would be an excellent exercise regime , although one should really take a day or two off per week for recovery. Running has no risk factors with respect to health to speak of, although one should talk about exercise, fitness, and diet at the yearly physical.
Can I train for a 10k in 2 months?
Beginners– Training for a 10k Run (2-4 month Programme)* *To train for a 10k run you should already be able to run for around 20-30 minutes (2-3 miles) without stopping and can therefore use the following 2 month programme to build up to 10k.
How long does it take to go from 5k to 10k?
The average time it takes to transition from a 5k to a 10k is approximately 6-8 weeks , the time period will vary depending on your fitness levels and training consistency.
What should I eat before 10k run?
Good examples include cereal, porridge and jam/honey, toast and jam, or cereal bars with yogurt and fruit This is to help top up your muscle glycogen levels, which is the stored energy in your muscles and liver. 4. Aim to drink at least 500ml of fluid from waking to the start of the race.
What is the fastest 5k time?
The official world records in the 5000 metres are held by Joshua Cheptegei with 12:35.36 for men and Letesenbet Gidey with 14:06.62 for women The first world record in the men’s 5000 m was recognized by World Athletics (formerly called the International Association of Athletics Federations, or IAAF) in 1912.
Why do runners poop in public?
Running can also alter something called mucosal permeability, which controls the passing of materials from inside the gastrointestinal tract out to the rest of the body, causing the stool to loosen and impacts how often you need to defecate.
How do I pace a 10k?
You should target a pace around 10-13 secs/mile or 6-8 secs/km slower than your goal race pace the first 2 miles It will feel “slow”, and you may be getting passed, while this feels mentally tough it is the most effective way to run your race.
What is a good 5K time?
Factors such as age, sex, and fitness level can influence your 5K time. Many runners complete a 5K in 30 to 40 minutes , and many runners are satisfied with their time if it’s around this benchmark. The average walker finishes a 5K in 45 to 60 minutes.