What is a competitive time for a 10k?

Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.

How many miles should I train for a 10k?

Eight-week 10K training plans

Three-times-a-week runners should build up to a regular 20-25 weekly miles; five-times-a-week runners to 35-40 miles; and those training 6-7 times a week to 45-50 miles.

What is a 10k run in miles?

A 10-kilometer, or 6.2-mile, race is popular among beginner and experienced runners alike.

How many miles is 10k a day?

Running 10k every day is equivalent to running 43.4 miles a week. This mileage is a respectable amount for a recreational runner. In fact, this weekly mileage is enough to train for a marathon. And for some, this mileage of running 10k every day is enough to possibly even train to run a Boston qualifying marathon time.

What is a good 10k time by age?

What are average 10k times based on age and gender?

Age Group Men Women
16-19 46:36 1:00:21
20-24 51:40 59:50
25-29 53:31 1:02:25
30-34 54:21 1:02:31

What is a good first 10k time?

between 60-80 minutes
Average 10K time for beginners
For beginners, you can expect to cross the finish line of a 10K somewhere between 60-80 minutes.

Is 2 months enough to train for a 10K?

Beginners– Training for a 10k Run (2-4 month Programme)*
*To train for a 10k run you should already be able to run for around 20-30 minutes (2-3 miles) without stopping and can therefore use the following 2 month programme to build up to 10k.

Can I run a 10K if I can run a 5K?

Runners who’ve finished a 5K can move up to a 10K, but doubling up on distance takes proper preparation. ‘I recommend adding 10-15 per cent to your total weekly mileage, spread out over two or three runs, each week,’ says running coach Pete Rea.

Whats a good 10k time for a beginner?

Is running 10K in an hour good?

More advanced runners will be able to finish under 43 minutes, averaging just under 7 minutes a mile. By some standards, a male elite runner should be able to run a 10k in under 38 minutes and a female elite runner in under 45 minutes. Though, elite qualifying standards are race-specific and vary.

Can you run 10K without training?

Your current level of fitness and your athletic background are the main factors in determining whether you could run a 10K without training. If you are exercising regularly, pulling it off shouldn’t be a problem.

What should you eat before 10K run?

Keep fat content moderate to avoid intestinal discomfort during the race. Examples of pre-race fuel sources include cheese toast, peanut butter or almond butter toast (or a peanut butter sandwich), half or whole bagel topped with avocado, fresh fruit with Greek yogurt or a nutrition bar such as a KIND protein bar.

How many calories does a 10K run burn?

On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.

What should you eat before 10k run?

What is a good 10K time for beginner?

For beginners, you can expect to cross the finish line of a 10K somewhere between 60-80 minutes. If training is new to you, you can start out by doing a combination of running and walking to build up your fitness and avoid injury.

What should you not do before a 10K run?

Some lean protein is fine to include, but try and avoid anything too high in fat such as cheese sauces, pastry, and cream which can sit heavy and be slow to transit through your gut. 3. Eat your breakfast 2-3 hours before the race start.

Can I run a half marathon if I can run 10K?

Running 13.1 miles is possible for most runners – if you can do a 10K, you can do a half. ‘It’s an achievable challenge, as it’s easier to fit the training into a busy life than it is for a marathon’, says British elite and RW contributing editor Jo Pavey.

Should I rest the day after a 10k?

If you feel sore or unusually fatigued after the 10K, allow yourself 2 days completely off followed by 5 easy days. Most importantly, learn to listen to your body! If you feel you need additional days off or more easy days, take them.

How do you breathe in a 10K?

How to Breathe While Running | Marathon and Running Training

How long should it take a beginner to run 10K?

Do I need to drink water during a 10K?

During a run longer than 1 hour, drink water at regular intervals. This varies according to your sweat rate. Those who sweat more profusely may need 16 ounces every 15 minutes. You’ll also want to consume some carbohydrates and electrolytes along with drinking water.

Do I need to fuel during a 10K?

But the higher the intensity, the quicker you will burn up those carbohydrate stores. Those aiming to complete a 10km in under 1 hour, fuelling during shouldn’t be necessary. For those pushing hard but taking a longer period of time, it may be worth considering taking an energy gel to consume at around 45 minutes.

How often should you run 10k?

If you want to improve, don’t race too often: with a solid training background, you can safely race up to once every three weeks, and perhaps even every fortnight for a limited period.

Does running burn abdominal fat?

However, the good news is that running is one of the best forms of exercise to lose belly fat, and there are even a few small tweaks you can make to your regular running schedule to deliver a sustained fat burning boost.

Should you run the day before a 10K race?

Just like your regular warm-ups, a 15- to 20-minute run the day before a race helps improve blood flow to your legs. 2 This can help stave off fatigue during your run. Similarly, a 20-minute jog or relaxed run the day before your 10K race will help keep your muscles loose and ready to perform during your event.