This is a high-intensity workout that could put you at risk of injury. It also helps you know how to pace yourself from start to finish. The world record for the women’s 10k run is Almaz Ayana of Ethiopia. Many professional and regular runners are challenged by a 10k run. For more information on running splits (negative, even, and positive) check out this post on how negative splits can increase your running performance on race day (link). That being said, it is important to understand that race times vary greatly based on age, gender, terrain and physical condition. 24 Minute 5k If there is not one posted on the race website, contact the race organizers or use an online app. Most beginners have completed at least one 5K before considering their first 10K. You may be able to find more information about this and similar content at piano.io, Durham University students run corridor marathon, British long jumper revives Olympic dream. Run on terrains that are more difficult than your common flat asphalt or concrete. Read our, Verywell Fit uses cookies to provide you with a great user experience. 35 Minute 10k Training Plan, Generic 8 Week Half This website uses cookies to improve your experience while you navigate through the website. It is mandatory to procure user consent prior to running these cookies on your website. Record performances at World Half Championshps, Want to get faster? Minimally, you should have at least six months of solid running experience under your belt. what is 90s... Why It Helps to Follow a Structured Training Plan. This is a rather crude estimate as it doesn’t take much account of the variables above and provides rather a broad brush approach to answering the question. You can use an age-grading calculator to predict where you fit in the pack. You would need to factor in all these variables and then compare these with the rest of the running world in order to come up with any sort of average time to run a 10k in. If you have been successful in running a 5k, you can also succeed in running a 10k. Find a 10K training plan that you can follow. Running despite your mind telling you to quit is where your grit and perseverance come in hand! To this end, if you are new to running, start with a 5K run before a 10K. The average time to run 10k is determined by a host of factors such as your age, gender, terrain, weather, to name but a few. And it can allow you to train on the same terrain at home. By using Verywell Fit, you accept our, How Runners Can Determine Their 10K Finish Time, How to Find a Virtual Half Marathon to Run or Walk, The Time It Takes to Train for a 10K and Your Fitness Level. Do a short warm-up before the race. The average 5K finish time in the UK is 00:33:54. Before the race, you should reduce your long-run mileage to five miles or less. Aged running adults that weren’t active during their youth and have just started running will need to take extra care and precaution when training for any race, including a 10K. 15 Training Mistakes Half Marathoners Should Avoid, Learn Your Pace With Our Running Pace Calculator, Be Half Marathon-Ready in 2 Months With a Training Plan, 11 Training Tips for Improving Your Marathon Time, How to Start Running the 10K Race as a Beginner, The Right Preparation Will Help You Complete a 26.2-Mile Race, You have similar race experience to others in your class, You are in similar health to others in your class, Familiarity with the altitude of the location, An ability to adapt to changing conditions, including weather, An illness or condition that may detract from peak performance, Inability to adapt to changing conditions. Most male runners can finish at an average of 56 minutes and most female runners can finish the race in 1 hour and 4 seconds. Also, when the race includes running in different terrains like dirt paths, grass fields,  and streams with obstacles that require technical movement will also slow down a runner. So, if you keep training, you can definitely improve on your 10k finish time. Started running 2 months ago. You’ve decided you are finally ready to run your first 10K. For example, running a 10K on an entirely flat course is not going to be comparable to a 10K on a flat to hilly or all-hill terrain. Running Pace Calculator Calculate your finish time for popular race distances (5k, 10k, 10 … Typical 10K Times of a Runner or Jogger | Livestrong.com On average, this is equal to 4 minutes and 14 seconds per mile. Another factor that affects run time is the features of the racecourse. Over the past ten years, race participation got more popular, with a 164% growth in the UK alone. Each week, one workout should be devoted to running fast for one to two-minute intervals which are followed by easy running of the same time duration. But of course, you would want to know how your time compares with other runners and how you have performed against your previous best time. He recently completed his 14th half marathon race. Oxygen Power: Performance Tables for Distance Runners. Keep in mind that the adrenaline from running a race and variables such as weather conditions and the number of people racing beside you can play a part in your actual race time. 18 Minute 5k To be among the fastest 10% of men, you should have a finish time faster than 43:37 minutes. This can help improve your race time. 14 Things to Know Before Running a Half-Marathon. These world records are far from being the average 10k race time. If you intend to train for a 10k, then you need to have a workout plan to prepare for the event. If you take the most direct route, then you can run faster from start to finish. And you should be happy no matter what your finish time is. Sign up and get it free! In the 5K distance, the average pace got 00:02:57 slower, and in the 10K distance, the average pace got 00:02:51 slower. Drink plenty of water. Otherwise, it can easily fail. About this site, 16 Minute 5k If the course is challenging that includes running on hills, then you can expect to run at an overall slower chip time. Perhaps you run slower than the average. There are several ways you can figure out what an average finish time is for this kind of race, but there is no such thing as a right or wrong time. If this is your first race on a course, obtain a topography map of the route. Ahead of you lie 6.2 miles that need to be conquered. Make sure you don’t run too fast at the start. Your breathing, body movement, and circulation will speed up your blood flow thus helping to warm-up your muscles. The "ideal" finishing time for a 10K race is pretty subjective. Then increase its difficulty or make the intervals longer. Moreover, there are numerous variables that can alter your performance on race day, resulting in you either exceeding your own expectations or falling short of them. The following tables show the progression of world bests and world records in the 10K run, as recognised by the IAAF. To build muscles and improve stability, do strength training like weight lifting, bodyweight training, and others. There can be a wider diversity in estimated times among younger runners. 28 Minute 5k If you’ve finished a 10k, you have already accomplished something great. Average runners, however, will have much slower times than these. Calculate your finish time for popular race distances (5k, 10k, 10 mile, Half Marathon, Marathon) based on your expected pace. Age is also a major factor in an individual’s ability for physical fitness as well as recovery. The average time to run 10k is determined by a host of factors such as your age, gender, terrain, weather, to name but a few.