Are you wondering what is 10 km in miles? If so, welcome to RunDreamAchieve. 10 kilometers is 6.2 miles or 10,000 meters. It it basically the same distance as running around the track for 25 laps.
The 10km race distance is one of the most popular road races in the world. How fast you cover the distance depends on many factors.
My aim with this post will be to provide some tips to help you succeed. I always enjoy hearing from athletes setting new personal bests with the methods I teach.
You are more than welcome to visit our testimonial page to read what other runners are saying. Pace sustainment is one of the most difficult challenges for most runners regardless of race distance.
The 10 kilometer event is a highly aerobic event. That being said, you still need to develop your leg speed. The world's top runners spend about 40% of their weekly mileage at or below their lactate threshold.
So, of course, they make it look rather easy when they race and for good reason. Runners running like this are simply training at higher intensities more often. The result is they are able to sustain their goal race pace longer than their competition.
What Distance is 10KM in Miles?
The exact distance 10 kilometers in miles is comes out to 6.214 miles. It also is 32,808.399 in feet or 10,000 meters in distance. The 10k race distance is longest track and field event.
One of the best things you can do to be strong for the 10k is to first build a strong mileage foundation. I would recommend running easy for at least 4 weeks before starting your training plan.
I see a lot of runners trying to run too fast before they are fit enough to do so. One major way to train properly is to consider investing in a heart rate monitor.
I use the Garmin 245 to help ensure that I am running at the proper heart rate zones. More importantly, that I do not run too fast on my easy days. Again, proper training is the way to get better at any distance.
Yes, it takes time and patience to get into great shape. That being said, it is much more fun to train smart, rather than just training hard. I already know you know how to train hard. My goal is to help you to train smart, on less mileage, and get even better results. Remember, you can run high mileage and still never meet your 10k goal race time.
LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITYHow Long Would it Take to Cross 10 KM?
It will depend entirely on how fit you get. The average time for 10 kilometers for most runners is between 50 to 70 minutes. Of course, you can run much faster or slower depending on your overall fitness level. I always recommend a longer build up versus a shorter one. The reason being is you will not be in a rush to get into great shape.
Remember, it takes the body between 3 to 4 weeks to adapt to any stress load being placed on it. So, superior running shape takes time and patience. I would recommend training for a minimum of 8 and preferably 16 to 20 weeks.
Again, the longer the build up the better prepared you are going to be for your 10k race. I would recommend running a negative split. So, focus on running faster the second half of your race versus the first half.
There are far too many runners that go out too fast and go into oxygen debt. 10 km in miles is 6.2 miles. So, running conservative in the early miles will ensure you have the capacity to maintain pace in the latter miles. In addition, you may even be able to pick up your pace in the last 5 kilometers when it counts most.
What is a Decent 10K Time?
As mentioned above, a time of 50 to 70 minutes is a descent time for this event. Beginners running this type of time are off to a good start. Remember, your paces will get faster and your heart won't have to work as hard the fitter you get.
10 km in miles comes out to 10,000 meters or 6.2 miles. So, the more efficient you can cover this distance, the better.
Runners should be doing at least 1, vo2 max workout per week. Your vo2 max is your body's maximum oxygen uptake. It is running at paces that are so aggressive you can't clear lactic acid faster than it is building up.
The benefits of this is it will help to make your goal 10k race pace to feel easier. In addition, you will be able to sustain race pace longer. Also, slow down less than your competition.
Examples of vo2 max workouts are fartlek run workouts, intervals and hill repetitions. Faster, varied paced long runs are also an example of vo2 max workouts.
The reason being is you will have segments of your long runs spent at very fast paces. I used this tactic to lower my 10k down to 31:09. In addition, my marathon best from 2:43:36 to 2:19:35.
CHECK OUT OUR RUNNING COURSESWhat's a Good 10k Time for a Woman?
Strava did a recent study that found the average pace for 10k for men is 9:07 per mile and 10:21 per mile for women. Thus, the average woman will run their 10km race in or around 1:03:17. Men will finish their race in or around 55:37.
How far have you been running for your tempo runs in the past? I write that because many runners are not running long enough at their anaerobic threshold.
Longer tempo runs will build enormous strength and stamina for your 10k race. Again, 10 km in miles comes out to 10,000 meters or 6.2 miles. So, we want to get that goal race pace to feel more manageable. In addition, less demanding on the body.
Tempo runs between 7 to 8 miles will help you do this. Of course, you need to first adapt to a 3 to 4-mile tempo run first. Again, it takes between 3 to 4 weeks for the body to adapt to any stressor being placed on it.
Is Running 10KM Everyday Good?
Yes, but it will take time to build into this type of fitness. Running 10 kilometers every day means you are running 42 miles a week.
You will building endurance and burn fat and become very fit doing this amount of mileage consistently. Be patient with yourself. You may need to run 3 days a week and walk 4 days a week in your early build up.
Of course, athletes have varying levels of fitness. There are some runners who train 3 days a week and others who will be running 7 days a week. Again, it all depends on the maturity level of the athlete. I would recommend running at least 3 days a week. Remember, as you get in better shape running will not be as difficult.
In addition, your paces per mile or per kilometer will quicken. You will be able to handle your goal 10k race pace more efficiently and slow down less. I would also recommend dropping water bottles out every 3 miles or 5 kilometers along your long run route.
We need to drink, not sip, in our races. Remember, 10 km in miles is 6.2 miles. So, your body will be in need of proper fluid and calorie intake in this race.
Can I Train for a 10K in 2 Weeks?
2 weeks is insufficient time to train for a 10k. Of course, you can get in descent shape and gain some fitness in 2 weeks. That being said, trying to get into race shape for a 10km road or track race in 2 weeks is too short. As mentioned above, a longer build up is always best.
You will not be in a rush. Also, you will allot sufficient time for your body to adapt to the harder training you are doing. Again, 10 km in miles is 10,000 meters or 6.2 miles.
I would recommend a minimum of 8 weeks training for a 10k. Of course, a build up of between 12 to 16 weeks is always best. Are you running your long runs slow and easy every single weekend? If so, try changing up the paces of your runs and run faster during these workouts.
I would not recommend running fast during your long runs every weekend though. Again, we want to ensure that you adapt to the hard training that you are doing.
Below is an example of a faster, varied paced long run I was doing prior to running 2:19:35 for the marathon.
- 2 mile warm-up, 5 miles@5:30 mile pace, 2 miles easy, 1 mile in 5:00, 6 miles@5:45 mile pace, 2 miles easy, 1 mile in 4:55, 2 mile jog cool-down (21 miles)
I would always run the following week's long run at or around 8 to 9-minute mile pace.
What Should I Do the Day after a 10K?
I would jog easy for 2 to 3 days after a hard, all out 10k race. In addition, aim to get a massage to help flush out waste products and lactic acid accumulation within the muscles. You may want to get an ice bath the days after your 10km race. Yes, these are not pleasant but will help you to recover faster after you race.
Make sure to also hydrate well the day of and following your race. Do your best to get some food in you no later than 30 minutes after your race. I would recommend bringing some fruit or a few PowerBars with you to ingest after the race.
Can You Run a 10K Without Training?
You can but I wouldn't recommend it. Of course, if your goal is to start and finish a 10k for fun. You can always run part of it and walk the other or a mixture of both.
The faster you are seeking to cover the distance the more specific, race pace training matters. I have created training plans and other resources available here to help you speed up your success rate.
I have also made running courses for the longer, half-marathon and marathon race distances. Remember, the faster you can cover the 10km race distance the better you will be in the longer ones.
Closing Thoughts
I hope that this post has been helpful to you. Be sure to subscribe to the RunDreamAchieve YouTube channel. I focus on creating new content there weekly to help determined runners such as yourself earn new personal bests. Be sure to keep in touch with me and let me know how your training and racing is going.
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