How Many Miles is 10KM | 2:19 Marathoner Tips

Are you wondering how many miles is 10km? If so, welcome to I am glad you have made it here. 10 kilometers is equal to 6.2 miles. It is also the longest, running track and field event on the track. 10km on the track is 25 laps or 10,000 meters. The 10k run is one of the most popular, highly competitive races out there. I always tell the athletes that I mentor to work to get as fast as possible in these shorter races.

The faster you can run from the 800m to the 10k the better off you are going to be. You will be stronger and better prepared for longer races like the 10 miler, half-marathon and marathon distances. Pace sustainment is one of the biggest challenges for most runners. Sure, we all can run a small amount of time at goal race pace. That being said, it is something entirely different to hold goal 10k race pace the entire distance.

So, the overall goal to run a fast 10k is to improve your body’s lactate tolerance. Also, to teach the body to clear lactic acid faster than it is building up. Easy running will not produce this physiological effect, fast running will. Faster, anaerobic running will recruit more fast twitch muscle fibers. The more of these we can recruit from fast efforts the easier goal 10k race pace is going to feel for you.

How Far Away is 10 KM?

10 kilometers comes out to just over 6 miles or 6.2 miles. It is equal to 10,000 meters. Athletes seeking to drop significant time off of their 10k time need to run consistently. Of course, you will gain fitness running 2 to 3 times a week. That being said, the world’s top runners run between 5 to 7 days a week. So, start gradually and then start adding in additional training days to your routine. I would recommend running at least 4 weeks easy. In addition, doing 4-6x100m strides twice per week.

Strides are short 50 to 100 meter long sprints. No, you don’t need to sprint all out for these. I would recommend gradually speeding up and only going all out for about the last 10 to 20 meters of the sprint. Strides are too short to build up any significant large amounts lactic acid. So, you can do these even while running easily during the week. Remember, the longer your build up the better chance you have of setting a new personal best in the 10km distance.

I would focus on a minimum of 8 weeks and preferably 16 weeks if you want to do this right. It takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it. So, fitness cannot be rushed. I have build 10k training plans as well as other resources here for runners just like you. In addition, many have seen significant results by implementing my style of coaching to their training.

How Long Will it Take to Run 10K?

It will depend on how difficult your goal is and how well-prepared you are to sustain that specific pace. I would recommend investing in a heart rate monitor. I use the Garmin 245 and it helps to ensure I am not running too fast on easy days and too slow on faster days. Heart rate monitor training is used by many of the world’s top distance runners. In addition, is a great way to train properly at the correct heart rate zones. How many miles is 10km? 6.2 miles or 10,000 meters. A legitimate heart rate monitor like the Garmin 245 will ensure you are training properly for this distance.

Below are the correct heart rate efforts and percentages I would recommend following. Remember, these are based off an athlete with a max heart rate of 170BPM (beats per minute). You can get an guesstimate of what your max heart rate is by taking your age and subtracting it from 220.

  • 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

What Does Running 10K Do To Your Body?

You will gain endurance, burn fat, heart rate will be improved as well as your immune system. There are many people who wonder how many miles is 10km. That being said, there are many other benefits that come from training for and competing in 10 kilometer races. Our heart rate is much higher at the beginning of a training build up even while running at slow paces.

In addition, pace is significantly slower as compared when we are very fit. The good news is the body always adapts to the heavy training we place on it. The key thing to keep in mind here is patience. I see far too many runners second guessing themselves too soon. Again, it takes between 3 to 4 weeks for the body to adapt to any stress load being placed on it.

So, if your goal is to break 40 minutes for the 10K, don’t expect quick results. A 4 to 5 month build up is plenty of time to train properly for this race distance. Most athletes seeking how many miles is 10km are searching for the best way to prepare for this race distance. I focus on 4 key areas of my training plans and running courses. They are: 1) aerobic base-building phase, 2) race specific training phase 3) speed development phase and 4) taper phase.

What’s a Good 10K Time for a Beginner?

I would say a time of between 60 to 80 minutes is a solid starting point for a total beginner. We are in a sport where significant time can be dropped in these events. Of course, it is much more difficult to drop large amount of time in the shorter events like the 800m or mile. That being said, you can drop several minutes off of your 10k time with proper training.

I have seen runners drop well over 10 minutes of their 10k and some, over 20. No, this doesn’t occur quickly but with due diligence in training, success can be had for anyone. Speed development is absolutely vital to run fast at any distance. I always tell my athletes to watch their pacing in the first half of the race. Also, to run a negative split. What I mean by that is run the second 5k faster than you run the first 5k of the race.

It is very common for most runners too go out far too fast in the early miles or kilometers. Thus, the result is they go into oxygen debt and are forced to slow down in the latter stages of the race. How many miles is 10km? The 6.2 miles are much easier to cover if you have trained well below your goal race pace. In addition, if you have done a proper taper. I have my athletes focus on a 10-day, rather than 3-week taper. I have found this works best for not only myself but many others as well.

How Long Should You Rest after a 10K Run

I would take at least 5 days off completely after an all out 10k run. Of course, this would be if this was after a goal 10k at the end of your build up. I would run easily for 3 days after a 10k in the beginning or middle part of a training build up. Again, you definitely want to adapt. So, you need to ensure you are jogging on your recovery days.

Remember, all the benefits of your hard training come from within the rest period. Google the word “Supercompensation”. It will describe what occurs immediately following a hard training workout or race. So, recovery, especially 48 hours after a hard workout, is vital for 10k running success.

I also recommend to athletes to consider getting a blood test done, if dealing with chronic fatigue. You could be running low on a nutrient or vitamin. Also, check to see if you are running low on ferritin and iron. In addition, find out where your hematocrit levels are as well.

How Long Should You Train Before a 10k?

As mentioned above, I would focus on a minimum of 8 weeks and preferably 12 to 16 weeks in length. Of course, this will depend on your work schedule. The vast majority of runners are working full or part-time jobs. In addition, have other responsibilities. So, pick the best training plan duration that works best for you. That being said, a longer build up will yield better results. Again, how many miles is 10km? 6.2 miles or 10,000 meters. 10 kilometers is equal to running around the track 25 times.

I write that because you will have more time to prepare and will not be in a rush. Great fitness certainly takes to time to produce. It is very common for athletes to get upset when they don’t see the results they want as quickly as they want them to occur. I totally get it and have been there and done that. That being said, if you allow time for your body to adapt to the hard training you are doing, you will succeed.

The world’s top runners run between 35 to 40 percent of their weekly mileage at or below their anaerobic threshold. Our anaerobic threshold is running between 85 to 89 percent of our maximum heart rate. So, this is quality running. Remember, the longer you can extend the duration of your tempo runs, the stronger you are going to be. Start with a 2 to 3 mile tempo run and work your way to a 5 to 8 miler.

Closing Thoughts

I would also recommend implementing mental training into your 10k training routine. How often do you visualize yourself getting across the finish line in your goal 10km race time? You have to train the mind as you train the body. Remember, if asking how many miles is 10km, you want to perform at the highest level possible. In addition, do more than what the average athlete is doing. I can guarantee you that most are only focused on physical preparation.

The world-class runners I have lived and trained with focus on both physical as well as mental preparation. The best time to do this is when you go to bed at night or when you first get up in the morning. So, see yourself running relaxed, strong and passing people. It doesn’t take more than 10 minutes per day to do this. Make sure to subscribe to the RunDreamAchieve YouTube channel. I create new training videos there each week to help runners like you get to the next level.

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