Nathan Pennington Running in The Distance

How Far is 10K in Miles | 10K Running Tips to PR

Are you wondering how far is 10k in miles? 10 kilometers comes out to 6.2 miles. It is the longest running track and field event which is 25 laps around the track. 10 kilometers also comes out to 10,000 meters. How fast you cover this distance will come down to how well you prepare. I believe a longer build up when training for the 10,000m event is better than a shorter one.

My top recommend is to focus on running easy and relaxed for 4 to 8 weeks. The reason is you will build your overall fitness and not be in a rush. Remember, the patient get the best results. The impatient get frustrated and I definitely do not want that for you. I have 10k training plan options available here for beginner to advanced level athletes. So, make sure to check those out. Are you aiming at running a half marathon or a marathon in the near future? If so, consider looking over the running courses I have created.

How Many Miles Is a 10K?

A 10k race comes out to 6.2 miles. It is more of an aerobic event versus an anaerobic event like the 5k. 1 kilometers comes out to 0.6 miles so 10 kilometers comes out to the 6.2 mile race distance. The 10,000m or 10 kilometer race distance is one of the most well-known and exciting events. The 10k run distance is very popular not only here in the united States of America but throughout the world.

As mentioned above, 10 kilometers is equal to running 25 laps around the track. 1 mile around the track is 1609 meters or roughly 4 laps around. Yes the 10K is a challenge but the 15K, half marathon or marathon is far more challenging.

You need both endurance as well as speed to run a fast 10K time. I have run 31:09 for the 10k distance. Of course, I didn't run this type of time overnight and there are many runners who have run far faster than I. How far is 10k in miles? 6.2 miles.

LEARN MORE ABOUT OUR PRIVATE, MEMBERSHIP COMMUNITY

How Long to Train for 10K

I would recommend a minimum of 12 and preferably 20 weeks to prepare adequate for a 10K. Again, the less of a rush you are to get in great shape the better off you will be. I see a lot of runners trying to run too fast too soon. So, you need to first focus on building your aerobic base mileage. The reason is to strengthen the muscles, tendons and ligaments of the body.

Also, to build your endurance, burn fat and strengthen the heart. I do recommend adding in strides twice per week to your training routine. Strides are short, 50 to 100 meter acceleration drills. They won't build up any legitimate lactic acid. So, you can do these on top of your other workouts throughout the week and not get fatigued.

Are you a beginner? 8 weeks may be a good time frame for you to prepare to run your first 10K. 8 weeks is still a good time frame for most runners regardless of ability level. That being said, 16 weeks is better. Again, it takes between 3 to 4 weeks for your body to adapt to the stresses you are placing on it. So, the longer you prepare the less of a rush you will be in to get into great, racing shape.

Average 10k Time for Beginners

If you’re a beginner runner, going from couch to 10k is going to take you 8 to 10 weeks. In some cases, you can accelerate training and take 4 weeks or even less to get in shape for the race. The world record for the 10k for men was set by Uganda's Jeffrey Cheptegei who ran a time of 26:11. The time comes out to 4:12 per mile for 6.2 miles or 2:37 per kilometer for each of the 10 kilometers on the track. The world record for women is 29:01 run by Ethiopia's Letesenbet Gidey. Gidey's 10k time comes out to 2:54 per kilometer or 4:40 mile pace.

An average 10k time for beginners is usually anywhere from 48 to 68 minutes. So, if you are seeking how long it takes to run a mile in a 10K race, 7:43 to 10:56 mile pace is a good start. Of course, how fast you run also will depend on the weather conditions and your choice of race course. For example, a flat course is definitely a safer bet for a new PR rather than racing over a hillier course.

Average 10K Run Time by Age

The average 10k run time by age for beginners according to a 2019 study by the IAAF and RunRepeat shows the following times. How far is 10k in miles? Remember, 6.2 miles. The average 10k time for males in descent cardiovascular shape are…

Average 10KM Run Time for Males

  • Age: 16–19 – Time: 46:36
  • Age: 20–24 – Time: 51:40
  • Ages: 25–29 – Time: 53:31
  • Age: 30–34 – Time: 54:21
  • Age: 35–39 – Time: 54:21  
  • Ages: 40–44 – Time: 53:31

Average 10KM Run Time for Females

  • Age: 16–19 – Time: 01:00:21
  • Age: 20–24 – Time: 59:50
  • Ages: 25–29 – Time: 01:02:25
  • Age: 30–34 – Time: 01:02:31
  • Age: 35–39 – Time: 01:02:19
  • Ages: 40–44 – Time: 01:02:37

What 10k Run Time Should You Aim For?

I think it all depends on how long you are willing to prepare. For example, if your goal is to break a 35 minute 10k you may need more time than 8 weeks. Fast racing does not occur in a matter of a few weeks. It sometimes takes several iterations of training before you can get into superior racing shape. So start off conservative and be much more aggressive in your goal setting over the long-term.

It may mean focusing on breaking 40 minutes for 10K first before moving toward 35 minutes. The vdot calculator gives a great indication of what you can realistically expect to run over different distances. You can place in your goal race time and it will break down the paces you need to hold. Make sure to subscribe to the RunDreamAchieve YouTube channel. I make new training and racing tutorial videos there each week to help highly focused runners such as yourself get to the next level.

10K Training Plan for Beginners

I have created training plans ranging from the mile all the way to the 50km distance. So, there is plenty of resources here for beginners to elite-level athletes. Also, have made running courses for athletes seeking to run the half marathon and marathon distances as well. Of course, to go from couch to 10k you really need to be patient with your training build-up.

How many miles per week should you run? I think quality matters more than volume. You could be running 100 miles a week and still never meet your goal if you are running easy. The world's top middle to long distance runners train between 35 to 40 percent of their weekly volume at or below goal race pace. So, of course they make it look easy.

A 10k training plan for beginners needs to emphasize periodization. In addition, supercompensation. Google that word if you have never heard of the term. The real benefits come from after you do the hard track and road workouts. I think most runners can get legitimate results off of 20 to 30 miles a week. Of course, more advanced runners may need to run 50 to 70 miles a week to earn a new PR.

Couch to 10K Training Plan

It is much easier to follow a training plan that combines both anaerobic as well as aerobic training. The 4 main phases of the training plans available here at RunDreamAchieve are…

  • Base-building training phase (mostly aerobic runs, easy strides and very short fartlek workouts)
  • 10k race specific training phase (focused on training at or close to 10k race pace)
  • Speed development phase (training at paces that are significantly faster than goal 10km race pace)
  • Taper phase (focused on a 10-day rather than 3-week taper)

I am a big believer in doing faster, varied paced long runs. Below are some examples of the types of varied paced, faster long runs I was doing prior to running 2:19 for the marathon. Remember, always follow a faster long run the following week with an easier, relaxed long run. Again, adaptation is key.

  • 2 mile jog, 5 miles@5:35 mile pace, 2 miles easy, 1 mile in 4:55, 4 miles@5:55 mile pace, 2 mile easy 4 miles@6:05 mile pace, 1 mile jog (21 miles)
  • 1 mile jog, 10 miles@5:30 mile pace, 2 miles easy, 1 mile in 5:05, 1 mile easy, 5 miles@5:40 mile pace, 3 miles easy (23 miles)

Longer Tempo Runs

Again, faster long runs should always be followed the next week with an easy, relaxed long run. Of course, you won't have to run 21 to 23 miles for a 10K. Your long run may only be 8 to 14 miles. That being said, mix up the paces during your faster long runs. I also think longer tempo runs are critical to run a fast 10k race. The longer you can spend running at your anaerobic threshold the better. Remember, this will take time.

Tempo runs are not easy and you have to allot sufficient time for your body to adapt to these types of workouts. We are running between 85 to 88% of our maximum heart rate at these efforts. So, the key tactic here with tempo runs and vo2 max workouts (speed workouts) is to improve your lactate tolerance. We want to slow down less and maintain pace longer than our competitors.

The only way to do this is to train longer at very high intensities. So, start off doing 2 to 3 mile tempo runs and work your way toward 5 to 7 mile tempo run efforts. Hope that makes sense.

Hill Training

Hills force us to lift our knees and pump our arms far more than running on flat ground. You heart rate also elevates greatly running up hills. One of the best way to recruit more fast twitch muscle fibers is doing workouts like this. The more of these you can recruit the more efficient you are going to race. Again, easy running will build endurance.

That being said, easy running will not help you when it comes to racing over 10k. How far is 10k in miles? 6.2 miles or 10,000 meters. So, to race fast and slow down less you have to incorporate hill repetitions into your training plan. I have done this for runners already in RunDreamAchieve training plans. Speed workouts and essential to teach the body to clear lactic acid faster than it is building up.

Mental Training

Runners usually get this part incorrect. In fact, most runners do not pay much attention to mental rehearsal. The best middle to long distance runners do. So, it is a good idea to start implementing this strategy when preparing for your next 10k race. I would recommend spending 10 minutes daily seeing yourself getting across the finish line with your goal time on the clock.

The subconscious mind, cannot tell the different between reality or imagination

Billy Mills, 10,000m Gold Medalist

Also, see yourself performing well, passing people and running confident. The best time to do this is when you go to bed at night or when you first get up in the morning.

 Strength Training

I don't think runners need to spend more than 1 day in the gym each week. Remember, focus on high reps and low weighty. Your goal is not to be a bodybuilder. So, focus on strengthening the core with planks and sit ups. Also, do explosive-type drills like box jumps and medicine ball drills.

Focus on the running muscles of the body like shoulders, quads glutes, hamstrings and chest. Pool running is another great alternative for cross-training. You can replace one of your track workouts with pool running. Pool running is very tough when not wearing a flotation device. That being said, it is very close to land running. Also there is not stress or impact on the ligaments and joints when running in the pool.

Day Off?

I usually advocate taking a day or two off each week. Of course, this will all depend on the ability level of the athlete. The majority of professional runners run 7 days a week. You can still get legitimate results running 3 to 4 days a week and this is enough for most runners.

Are you feeling fatigued constantly? I would recommend getting a blood test done and have them check your ferritin/iron levels. Normal levels are 30-300ng/ml. There are many runners out there who are anemic and running very low on iron and don't even know it.

We lose iron by way of sweat and foot strike hemolysis. Foot strike hemolysis is when red cells burst underneath our feet with each stride length we take. Also, make sure you are getting plenty of rest and not taking things too seriously. Athletes who are wondering how far is 10k in miles are seeking excellence. They want to ensure they are training sufficiently to get the best possible results.

10K Running Tips

Below are some top recommendations I can share with you to help you get the best possible results over the 10,000m or 10k distance.

Eat Healthy

Focus on foods that are high in protein and low in fats. Of course, the more mileage you run the more calories you are going to need. Yes, you can still enjoy occasional fast food but don't overdo it. The best choices are always fruits, vegetables, lean protein and grains.

In addition, other great options are yogurt, oatmeal and peanut butter. Almond or coconut milk are better choice than regular dairy. I would do your best to steer clear of empty calories like candy and sodas. They are worthless and won't do anything for your performance.

Stay Relaxed

Focus on staying as relaxed as you can in training. The first muscles to usually tense up first are the shoulders and facial muscles. As mentioned above, strides are great pre-workout drills to practice working on form.

Also, when running easy or fast focus on your form. You can always consciously tell yourself to stay calm and relax when doing workouts or when you are in the race. How far is 10k in miles? Remember, it is 6.2 miles or 10,000 meters in length.

Be Consistent

Consistency is absolutely essential if you want to be successful over the 10k distance. Nothing can take the place of this. Yes, there will be ups and downs during training. You will have days you simply don't want to go out and training. What is your why? What are you doing this for? Remind yourself of this routinely and hold yourself accountable and you will be successful.

Jog on Easy Days

There are many runners who get too hyped up over what paces per mile or kilometer they are running during their easy days. What difference does it make on these days? Your goal on easy days is to recover. The goal on harder, anaerobic training days is to stress the energy systems of the body adequately.

So, focus less on what pace you are running and enjoy those recovery days. Don't focus on things outside of your control either. Weather bad on racing morning? Guess what. Your competitors have to deal with it as well. How YOU deal with it is what matters most.

Closing Thoughts

How far is 10k in miles? 6.2 miles or 10,000 meters in length. I hope that the running tips I have shared in this post will help you cover the 10km distance faster and with more confidence. Are you looking for an online running coach?

I do work with athletes who are serious about taking their training and racing to the next level. Be sure to check out the resources available here to you. You are more than welcome to visit the about page if you would like to know more about my training and racing background.

Also, my philosophy on running success. Reach out to me at nathanpennington [at] protonmail [dot] com if you have any questions about any of the products or services available here at RunDreamAchieve.

LEARN MORE ABOUT OUR TRAINING PLANS