How Far is 10K in Miles? All Your 10K Run Questions Answered
Photos by Marques Jackson Photography.
By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach
Whether you want to know how far 10K in miles is or how long it takes to train for a 10K race, I got you covered. As a running coach and longtime runner, the 10K is one of my favorite race distances. It’s long enough to require planning with a training plan yet short enough to have a fast race recovery and enjoy activities afterward. Whether you're a new runner or an elite runner, the 10K offers a challenging and exciting race distance for all levels. This guide will go over all your 10K questions and offer training tips to help you conquer a 10K.
Related Post: Couch to 10K Training Plan from a Run Coach
How Far Is 10K in Miles?
A 10K stands for 10 kilometers. To answer how far 10K in miles is, it equals 6.2 miles. Most of the world uses the metric system, so kilometers are a known distance, but for Americans, it may be confusing to figure out the distance when you hear about 5K and 10K races. Here’s a quick answer with popular race mileages:
10K is 6.2 miles
5K is 3.1 miles
While 5Ks are the most common race distance, 10Ks are also popular, offering a challenge that’s twice the distance of a 5K. If you’ve already run a 5K race, you may be ready for a new challenge, and a 10K is the perfect goal.
After running dozens of 5Ks in cross country in high school and college, I was excited to do some 10K road races once I graduated from college. Many races have a 10K distance option, and you’ll need to build your endurance to complete the challenge.
How Long to Run a 10K?
A 10K takes most people an hour or more to complete. Since a 10K in miles is 6.2 miles, if you run a 10K at an average pace of 10-minute miles, you will finish your 10K at 1:02:08 (one hour, 2 minutes, and 8 seconds). The average time for 10K runners can be broken down by males, females, and age. In general, young adults tend to run fastest and have the lowest 10K times.
The world record for the 10K is currently held by Joshua Cheptegei of Uganda (26:11.00) for men. The women's world record was run by Beatrice Chebet of Kenya with a time of 28:54.14. The Olympic record is held by Kenesa Bekele of Ethiopia for men and Almaz Ayane of Ethiopia for women.
How Long to Train for a 10K
If you set your sights on running a 10K, you may wonder how long it takes to train for a 10K. The answer is it depends on your fitness level. For recreational runners who have already run a 5K and have been running regularly for at least six weeks, then it will take at least six weeks to build endurance for a 10K race.
For beginners who have not run recently, give yourself 12 weeks to train. Advanced runners who can already run 10K but want to improve their speed should take at least six weeks to train for a 10K, with at least one speed workout per week.
Related Post: Speed Work Training Guide from a Run Coach
Here is a summary of how long you can expect to train for a 10K race:
New runners: 12 weeks to train for a 10K
Intermediate runners (currently able to run 5K): 6 weeks
Advanced runners: 6 to 8 weeks to improve speed to run a fast race
Check out the Runstreet Training Center for 10K and personalized training plans to help you crush your 10K race goals. Our 10 Best Speed Workouts can help you run a faster average mile time and hit your goal race pace for your next 10K.
What Is a Good 10K Time?
A good 10K time depends on your fitness level, age, sex, and race goals. If you’re a beginning runner, I recommend focusing on completing your race and not worrying about your time. Running a 10K is a great accomplishment showing your dedication and training.
For intermediate runners, the best way to measure your progress is to look at your race times and how you feel during your 10K. Although winning a medal or an age group award can be a nice bonus, we can’t control other runners, so it’s best to focus on ourselves. Aim to beat your best 10K time to challenge yourself and see your progress (as opposed to comparing yourself to others).
The average woman runs a 10K race in 1:02:00 for younger women and 1:10:00 to 1:20:00 for ages 60 and up. For men, the average 10K time ranges from 51:00 for young men to 1:03:00 and up for men ages 60 and up. According to Strava’s international database of runners, the average 10K time for men is 55:37 and for women is 1:03:17.
To run a faster 10K, do one weekly long run of up to 8 miles and speed workouts like tempo runs and interval training such as mile repeats. Speed workouts are the best way to lower your VO2 max and become a faster runner.
10K Training Tips
Running a 10K is a thrilling and challenging experience. So if you have a 10K race coming up, here are some 10K training tips to help you crush it:
Follow a training plan. A training plan designed by a running coach will help you improve your endurance and speed while minimizing your risk of injury. With a plan, you'll be much more likely to meet your running goals.
Eat enough nutrients. Many runners I've met do not eat enough to power their workouts. Include complex carbohydrates, lean protein, healthy fats, and plenty of fruits and vegetables in your nutrition plan so you can perform at your best and have optimal muscle recovery from high-intensity running workouts. Also drink plenty of water before, during, and after your workouts.
Related Post: Complete Running Hydration Guide
Use the right gear. Running shoes are your most important equipment to help you run smoothly and efficiently and prevent injuries. I recommend going to your local running store to get fitted for running shoes to suit your gait and lifestyle. Also, wear moisture-wicking running clothes to stay comfortable and help ward off chafing.
Be consistent. Running takes a lot of consistency. If you miss a workout or have a bad run, return to your program the next day. Even pro athletes have days where they feel off, so don’t get discouraged. Stick with your running, and you’ll progress toward your 10K race goal.
Do a weekly long run. Building your endurance is important to conquer a 10K. To prepare for your race, do a weekly long run that builds up to at least 10K (6.2 miles). Advanced runners can run up to 12.9K (8 miles) for long runs.
Do speed workouts (if you’re an advanced runner). If you’re an advanced runner and want to improve your 10K race time, doing speed workouts is essential. Incorporate one to two days of speed training a week into your program.
Strength train regularly. A training schedule with strength training twice per week will help you run faster and more efficiently. Strength training also reduces your risk of common running injuries like runner's knee, plantar fasciitis, and shin splints.
Take rest days. Rest is an important part of training that allows your body to recover and rebuild. I advise most runners to take at least one full rest day a week. You can do some active recovery on rest days, such as walking or restorative yoga but do not do intense workouts.
Practice mental training. As most runners know, running requires a lot of focus and mental discipline. Many runners I coach have discipline but lack confidence. You can work on your confidence and mental focus by using mantras while you run. These short, positive phrases help train your brain to stay motivated and focused instead of sliding into excuses or self-doubt.
Taper. Reduce your training in the week leading up to your 10K race. Do fewer miles than normal and cut your speed workouts to short strides. Allowing your body this extra recovery time will help you peak on race day.
Prepare for race day. You can prepare for race day in many ways to ensure a smooth morning. If you live close to the course, do some runs on the race course to practice. Also, plan what you will wear and pick up your race packet early to allow plenty of time on race day. Arrive at your race early to allow time for restroom breaks and unforeseen issues like traffic or delays.
Enjoy your race! Running a 10K race is inspiring, so make the most of it. Cheer for other runners and celebrate your running progress that has allowed you to get to the start line.
Now that you know how far 10K in miles is (6.2) and how long you need to train for a 10K, you can pick a race and start training. For a professionally designed running program from a running coach made just for you, get your own Customized Running Training Plan. I’ll be happy to help you conquer your next 10K race. And if you’re ready to run farther than a 10K in miles, learn How to Train for a Half Marathon and conquer 20 km or 13.1 miles.
Happy running to you!😊
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Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.
