Are you wondering how long is 10k in miles? If so, welcome to RunDreamAchieve. The 10k is a mixture of aerobic as well as anaerobic effort. So, you definitely need to work on your leg turnover. In addition, you must also build a strong base of easy, aerobic mileage as well. In fact, I would focus on running easy and relaxed for at least 4 weeks prior to starting a 10k training plan.
I have created 10k training plans here that range in duration from 8 to 16 weeks. Remember, a longer build up is always going to be better than a shorter one. The reason being is that you will not be in a rush to get into great shape. It takes the body between 3 to 4 weeks to adapt to any stress load being placed on it.
The most optimal time frame to train sufficiently for a 10k is 16 weeks. So, how long is 10k in miles? 10k in miles comes out to 6.2 miles or 10,000 meters. The 10,000m event is one of the most popular track and field running events there is. Also, it is the longest running event found in the sport of track and field.
How Long Does it Take to Prepare for a 10K Run?
The optimal time frame to train for a 10km race is between 8 to 16 weeks. The longer build up is always going to provide better results. The main reason for this is, is that you have provided sufficient time to prepare. It certainly takes time, patience and effort to run a great 10k time. I would also advise on running a couple 5k time trials in training.
Remember, the faster you can run in these shorter races the more competitive you are going to be in the longer races. The 10k definitely requires the athlete to be in great anaerobic shape. So, speed development is vital in order to drop significant time off of your current 10k.
How Far is 10K in Miles Running?
6.2 miles. How fast you cover the distance will depend largely on how well you prepare. The world's top runners run between 35 to 40 percent of their weekly mileage at or below their lactate threshold. We run between 85 to 89 percent of our max heart rate running at this intensity. So, of course, they make it look easy for a reason.
Remember, it is not just because they are Kenyan or Ethiopian. There are runners from all parts of the world who can run faster than some Kenyans and Ethiopians. It is simply that the top runners are running faster, more often. In addition, they are allotting sufficient time between hard workouts to adapt to the training. So, you need to make sure you are jogging on recover days.
Also, ensure you give yourself a minimum of 2 days of easy jogging between each hard workout that you do. As mentioned above, focus first on a 4-week build up of easy, relaxed running. You will strengthen your ligaments, tendons, muscles and joints. In addition, will lessen the likelihood you will get injured.
CHECK OUT OUR RUNNING COURSESWhat's a Good 10k Time for a Woman?
A good time for a woman, according to Strava, is around 1:03:17. Good times for men are at or around 55:37. So, the average man is going to be running around 9 minute mile pac during their 10k race. Women will be running at or around 10:21 per mile.
How long is 10k in miles? It comes out to 6.2 miles or 10,000 meters. It is basically running around the track 25 laps. So, to run faster over 10 kilometers focus on training faster than goal race pace. Again, the faster we are training the more fast twitch muscle fibers we will recruit. The more of these we can recruit the more effective and efficient we will be in the race.
Proper pacing is also essential to run a great 10k time. I always advise my runners to run a negative split. So, focus on running the second half of your race faster than you run the first half. Also, continue to focus on staying as relaxed as you can in training as well as the race. The less muscular and mental tension, the better the performance.
I would also highly recommend investing in a heart rate monitor. I use the Garmin 245 regularly. It helps me to ensure I am not running too fast on recovery days. Also, too slow during tempo runs or faster, varied paced long runs.
How Can I Increase My 10k Speed?
There are many styles of training you can use to improve your leg speed. My favorite is track or road intervals. These vo2 max workouts will help to recruit more fast twitch muscle fibers. We recruits these by doing faster, explosive-type exercises. Strength training, hill repetitions and fartlek running are examples of vo2 max training.
It is natural to have a very difficult time running for very far when not in great shape at faster speeds. So, be patient with your build up. Also, ensure to give yourself a minimum of 2 days of easy jogging between each, hard workout that you do.
200 to 300-meter hill repetitions are also great ways to increase you 10k speed. Also, you will be forced to lift your knees higher and pump your arms harder when doing hill repetition. Faster workouts will always cause muscular damage.
That being said, 2 days following a hard training workout your body will be 2 to 3 times stronger. Of course, this is dependent on if you have given it sufficient time to adapt. Google the word “Supercompensation”. I can promise you that your competition more than likely have never heard of it.
What's a Good 10K Time for a Beginner?
A good 10k time for a beginner is anywhere from 60 to 80 minutes. Of course, some runners will run much slower and others much faster. Again, it all comes down to the quality of the training you are doing. The faster we aim at running these races the more specific training comes into play. What has been the longest tempo run you have done in the past training for your 10k races?
2 miles? 3 miles? I would work to extend this distance out to around 6 to 8 miles in length. Of course, we have to first focus on adapting to a 2 to 3-mile tempo before moving further. So. be patient and allow time for your body to adapt to each workout. The good news is that it always does if given sufficient time to do so. How much time do you devote to mental training?
I ask that because most runners only focus on physical training. Physical training is only 50% of the work. The world's best runners focus both on mental as well as physical preparation. So, take 10 minutes daily and visualize yourself getting across the finish line with your goal 10km time on the clock. Also, running relaxed, in control and passing people.
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Most casual runners can cover this distance in around 50 to 70 minutes. Again, the faster you train the less demanding your goal 10k race pace is going to feel on you. I recommend doing at least 1, vo2 max workout per week. Vo2 max is your body's maximum oxygen uptake. It is running at speeds that are so aggressive you cannot clear lactic acid faster than it is building up.
The key benefit here is that your goal 10k race pace will not feel as aggressive. The reason being is you have trained much faster than the pace you aim to hold in the race. Examples of vo2 max workouts are speed intervals, hill repetitions and fartlek run workouts. Again, the faster we train the more fast twitch muscle fibers are recruited.
I would also implement doing strides twice per week throughout your training routine. Strides are great warm-up drills and are perfect for practicing your acceleration. Strides are too short to build up any large amounts of lactic acid. So, they will not cause fatigue. In addition, you will have spent several miles or kilometers at near all-out efforts over a 12 to 16 week block of training.
Closing Thoughts
I hope that this post on how long is 10k in miles has been helpful to you. Be sure to subscribe to the RunDreamAchieve YouTube channel. I create new training and racing videos there each week. Most importantly, share strategies to help runners of all capabilities run faster. I already know you know how to work hard.
Do the hardest working athletes always get the results? Not always. The runners training smart usually do. So, higher mileage is not a guarantee that you will set a new personal best. Remember, too much mileage spent running too slow will only make you a superior long, slow runner.
I am sure you have goal 10k time you are aiming for. Perhaps you are just aiming to get into good enough shape to start and finish your first 10k. You will more than likely have a new goal you want to go after once you have run your first 10km race.
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