Average 10 Mile Run Time | Pro Tips to PR

Are you seeking how to improve upon an average 10 mile run time? If so, I am glad you have made it here to RunDreamAchieve. I have run 50:54 for the 10 mile distance. So, do understand what it takes to cover 16 kilometers at a descent pace. No, I didn’t run that time overnight. In fact, my fastest 10 mile time as a collegiate athlete was 55:32. My goal here at RunDreamAchieve is to create resources that will help runners use leverage.

Remember, higher mileage is not always the answer. I got my mileage up to 142 miles a week training for the marathon. All it did was leave me tired and fatigued. I ran a personal best time of 2:19:35 for the marathon running 85 to 90 miles a week. So, quality training is where your focus needs to be and not so much the volume you are doing. The 10 mile or 16km distance os my favorite event. It is aerobic in nature but you still need to develop your stamina and speed in order to improve upon an average 10 mile run time.

An athlete has to maintain 7 minute mile pace just to break 70 minutes in this event. The only way to get your goal 10 mile race pace to feel easier is to train significantly faster than goal pace. Again, the key strategy in training properly is to improve the body’s lactate tolerance. Easy running will not create this physiological adaptation. Yes, you still need to jog on easy days though. Remember, the benefits of your hard training are going to come from within the rest period.

Average 10 Mile Run Time Male

An average 10-mile run time for males is about 10-minute mile pace. Thus, average pace for male athletes is around 1 hour and 30 minutes to 1 hour and 50 minutes for the 10 mile distance. I highly recommend focusing on a 4 week build-up of easy, aerobic mileage first. The main reason for this is you want to strengthen the ligaments, muscles and tendons of the body. Also, you don’t want to rush your fitness. It takes between 3 to 4 weeks for the body to adapt to the stresses we place on it.

fitness consultancy
Coach Pennington (second from right) and members of the 2010 Army Ten Miler International Championship Team

So, you have to be strategic in how you set up your training. The 10 mile training plans that are available here will help to take the guesswork out of your preparation. You may be seeking to run a faster half marathon or marathon time too. We also have training plans for those events. In addition, running courses for athletes focused on the 2 mile to marathon distances. My main focus in creating these resources is to teach you what 3 of the world’s top distance running coaches taught to me.

Average 10-Mile Run Time Female

The average 10 mile run time for females is between 2 hour and 2 minutes to 2 hour and 47 minutes. Again, a higher focus on anaerobic training with sufficient rest between hard workouts will produce results. The problem I see with many runners is pace sustainment. In addition, improper pacing. My recommendation is to start adding strides into your routine twice per week during your base-building phase. You also want to continue to do these once your harder workouts begin.

I have implemented this style of training into the training plans and running courses available here. The reasons strides are important is they will help you improve your form. In addition, you will have spent several miles or kilometers at close to sprint paces over a 16 to 20-week training build up. Also, they are perfect for getting your muscles warmed up and your heart rate up prior to starting your workouts. The optimal time frame for training adequately for a 10 mile race is between 16 to 24 weeks.

Remember, a longer build up is better. The reason being is you will not be rushing your fitness. I see far too many runners doing sprints and tempo runs before they are fully prepared to handle these types of workouts. So, the key tactic is to run easy and add in those strides twice per week first.

What is a Good Time for a 10 Mile Run?

It has been said that many runners will generally run their 10 mile about 55-65 seconds slower per mile than an all-out mile. Athletes will commonly run about 20 seconds per mile slower when focused on marathon pace. Thus, if your current marathon race pace is 7:20 per mile you can expect to run around 7:00 mile pace for 10 miles. Of course, these are just estimates. There are many runners who are far better at shorter races versus longer races.

The Japanese are a great example. There are many Japanese marathoners with personal bests of under 2:05 who have never broken 28 minutes for 10 kilometers on the track. The 4 key areas we focus on with the running courses and 10 mile training plans available here at RunDreamAchieve are…

  • Base-building phase
  • 10 mile race specific training phase
  • Speed development phase
  • Taper phase (10 days versus the more commonly used 3-week taper)

How Many Calories Does a 10 Mile Run Burn?

We generally burn about 100 to 120 calories per mile. So, a 10 mile run will burn between 1000 to 1200 calories. Of course, heavier runners will burn slightly more calories per mile than lighter athletes. You may also burn more calories during a hiller 10 mile race versus a flat course. The key strategy to run a faster 10 mile is lengthening the time you spend training at your anaerobic threshold. We are running between 85 to 89 percent of max heart rate at AT pace.

Tempo runs are a perfect example of an AT effort. What has been the longest tempo run you have done training for your 10 mile races? The way to go from an average 10 mile run time to a great time is do longer tempo runs. Be patient. Again, it takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it. So, you can’t be in a rush. I mention that a longer build up is better for a reason.

I want you training smarter, not harder. There is already enough hard working athletes out there who miss their fitness and racing goals. Don’t rush the process. The body always adapts in its own time. So, focus first on adapting to a 3 to 4 mile tempo and gradually move toward an 8 to 12 mile tempo run when fit.

Focus on Your Speed Development

The key reason we do 1, vo2 max workout per week is to get that 10 mile race pace to feel easier on the athlete. Remember, we are running between 95 to 100 percent of max heart rate at vo2 max. Your vo2 max is your body’s maximum oxygen uptake. It is running at paces that are so fast you can’t clear lactic acid faster than it is building up. Naturally, we have to take breaks in between each of our intervals.

Longer tempo runs and speed workouts will help us to recruit more fast twitch muscle fibers. The more of these we can recruit the more efficient (economical) we are going to race. In addition, the better we will be able to handle goal 10 mile race pace. I also highly recommend investing in a heart rate monitor. I use the Garmin 245. It helps me to focus on training at the proper heart rate zones rather than focusing on mile or kilometers splits.

Remember, as you get fitter your heart won’t have to work as hard. The result is your pace will quicken even at lower heart rates. Below are the heart rate zones I want you focusing on. Lastly, these heart rate zones are based on the training methodology of Dr. Jack Daniels.

  • Easy: 65-74% of max HR or around 110-125BPM
  • Marathon (moderate effort): 75-84% of max HR or around 127-142BPM
  • Threshold: 85-89% of max HR or around 144-149BPM
  • Interval: 95-100% of max HR or around 161-170BPM
  • Repetition: 105% of max HR or around 178BPM

Closing Thoughts

Would you like to keep in touch? If so, be sure to subscribe to the RunDreamAchieve YouTube channel. I created 2 new training and racing videos there each week to help runners like you get to the next level. I have done my best to create resources here at RDA to help set you up for success. Make sure to also start spending 10 to 15 minutes daily mentally rehearsing yourself running the way you want to run. Mental training is a tactic the world’s top runners use.

The problem is the vast majority of runners only focus on physical training. You have to also train the subconscious mind to produce the results you are training so hard for. So, see yourself getting across the finish line with the goal 10-mile time you are dreaming about. I used this tactic to help lower my 5K time from 15:19 to 14:18. Also, my 10 mile best from 55:32 to 50:54. I also credit mental training in helping me to lower my marathon PR from 2:43:36 to 2:19:35

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