How Many Miles Is 10 Kilometers | Pro Tips to PR

How many miles is 10 kilometers is a question that is often asked.

how many miles is 10 kilometers

10 kilometers is 6.2 miles. There is 1000 meters in a kilometer. So, 10km in miles comes out to 10,000 meters

The olympic distance raced in track and field competitions is the 10,000m event. It is also one of the most popular track and road races in the world.

You often here athletes say “I am preparing to run a 10K”.

They are basically saying they are training for a 6.2 mile or 10,000 meter race.

There are 5280 feet in one mile or 32,808 feet in 10 kilometers.

How fast you cover the distance will largely depend on the quality of work you are putting in. Remember, higher mileage is not an absolute guarantee that you will set a new personal best.

Too much mileage spent running too slow will only make you a superior long, slow runner.

How To Prepare For A 10 Kilometer Race

I don’t know if you are a beginner or advanced level athlete but preparing will vary from person to person.

Feel free to leave a comment below and let me know where you are currently at in your fitness. I also highly recommend investing in a heart rate monitor. I use the Garmin 245 which helps me to run at the proper heart rate zones. So, I am not running too fast during easy runs. In addition, not running too slow during tempo runs or faster, varied paced long runs.

How Long Does a Beginner Take to Run 10k?

It usually takes a total beginner between 70 to 80 minutes to run a 10k. Of course, there are exceptions. There are many natural runners with good genetics who run the race much faster the first time. Of course, if you are lacking talent you can make up for it with your work ethic.

Sure, it may take the talented athlete much less time to run a faster 10k. That being said, the end goal is to equal or surpass what they can run. More importantly, to run your goal time and achieve the fitness you are capable of yourself. You should always aim to run your own race and not someone else’s race.

Also, focus on running a negative split in the race. Do not try to win a 10 kilometer race in the first mile or 1.6 kilometers. There are far too many runners who go out too aggressive. The result is they go into oxygen debt and are forced to slow down considerably in the latter stages of their race. So, get out fast the first 200 meters of the race and then settle into your pace.

10 Kilometers to Meters

If you are searching for how many miles is 10 kilometers it could or could not mean you are interested in the 10K event. There are 10,000 meters in 10km. Again, it is the equivalent of running 25 laps around the track. I would highly advise doing at least 1, vo2 max workout per week. We run between 95 to 100% of our max heart rate running at this intensity.

Below are some tips to help you perform better over 6.2 miles, 10km or 10,000 meters.

  1. Work on leg speed. The 10 kilometer race involves more anaerobic ability than aerobic ability needed for an event like the marathon. Remember, the more fast twitch muscle fibers we can recruit the more efficient we are going to run.

The shorter the race the more speed is needed. You can still prepare for a 10K running just easy mileage.

That being being said, It really depends on your overall fitness goals.

Are you seeking to just complete the 10 kilometer distance or to race it?

Everyone is different and has different reasons for entering into 10K races. The faster you are seeking to run this distance the more specific training will come into play. Examples of vo2 max workouts are hill repetitions, speed intervals or fartlek workouts. All of which will test your mental and physical limits.

Faster, Varied Paced Long Runs

Extending the length of your long run is one major way of making you stronger in the 10km race distance. The longer you can run in training the easier 6.2 miles is going to feel.

If you can get your long run extended out to 9-12 miles you are going to be setting yourself up for success. The key is to get out the door and get used to running over the distance of your race. If you have done 9 to 12 miles in training then 6.2 miles is no longer a concern.

It will build up your fitness and confidence in knowing that fact alone. The key is not to try to run too far, too soon. Allow your body to adapt to the stress load you are placing on it. Remember, this usually takes 21 days or approximately 3 weeks to occur.

In addition, run your long runs faster too. Of course, you do not want to run fast every single weekend. It should be every other weekend. Below is an example of the type of long runs I was doing prior to breaking the 2:20 marathon barrier.

  • 2 mile warm-up, 4 miles@5:25 mile pace, 3 miles easy, 1 mile in 4:55, 7 miles@6:00 mile pace, 2 miles easy, 1 mile in 5:00, 1 mile jog cool-down (21 miles)

The following week’s long run would be run at or around 8 to 9-minute mile pace. Again, recovery and rest are where the real benefits of your hard training will come into play. So, jog on those easy days. Also, give yourself at least 2 days of easy running between harder workouts.

How Long Should a 10K Take?

The average 10k time is usually run in or around 50 to 70 minutes. Again, how fast you cover the distance will largely depend on the quality of the training that you are doing. The world’s best runners are running between 35 to 40% of their weekly mileage at or below their lactate threshold.

We run between 85 to 89% of our max heart rate running at this pace. So, these runners make it look easy for a reason. They are simply running at faster paces more often. In addition, are paying attention to their recovery as well.

So, it is very difficult to outrun someone that is running more mileage faster than you are. Success leaves clues. So, study what the best runners are doing and simply duplicate their work habits. I have shared some hints and tactics here to ensure that you start running faster over 6.2 miles.

How Far is a 10 Kilometer Run in Meters?

10,000 meters. Again, 10 kilometers is 6.2 miles. So, in order to run a fast time proper pacing and a legitimate plan should be followed. The ideal time frame to train for a 10k is between 12 to 16 weeks. Remember, a longer build up of training will always be better than shorter build up.

You will not be cramming your training into a short period of time. In addition, will provide adequate time for your body to heal between each, hard workout that you do. One of the best methods to succeed at any 10 kilometer race is to have a plan in place to follow going into it.

You’ll know what needs to be done on a daily and weekly basis if you follow a legitimate plan. I have created 10k training plans here to help speed up your progress. There is more strategic training methods that need to be followed if you have a specific time goal in mind for the 10K distance.

Is Running 10 KM a Day Good?

Yes, running 6.2 miles a day is very good. You will be building your endurance and will gain confidence the fitter you get. Also, your heart will not have to work as hard as it previously had to. Also, your paces per kilometer or per mile will also speed up.

The world record for 10 kilometers on the track was set by Joseph Cheptegei from Uganda who ran 26:11. Cheptegei held 4:13 per mile for 6.2 miles or 2:37 per kilometer for his 10 kilometes. Ethiopia’s Letesenbet Gidey holds the women’s world record at 29:01 or 4:40 per mile, respectfully.

The world record for 10 kilometers on the road was set by Rhonex Kipruto who ran 26:24 or 4:15 per mile. The womens’ world for for 10K on the roads was set by Joyciline Jepkosgei of Kenya who ran 29:43 or 4:46 per mile, respectfully. Obviously, the way you are going to prepare for a 10K will be drastically different based on your fitness and your reasons for competing.

Closing Thoughts

I hope that this post on how many miles is 10 kilometers has been helpful to you. be sure to start implementing mental training into your training routine. There are so many runners who only focus on physical training and bypass this. Remember, the mind has to be trained equally as the body is.

Also, our goals start in the mind first. So, start spending at least 10 minutes daily visualizing yourself crossing the finish line in your goal time. In addition, running strong, relaxed and passing people. Make sure to subscribe to the RunDreamAchieve YouTube channel. My aim is to create at least 2 new videos there each week.

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