Looking to run a 10k? Find out how to check whether you are ready for making the step up in distance. If you've done your local 5k a few times you might be thinking that you’d like to step up to the 10k. It’s only natural for some people to be slightly anxious about taking the next running step but if you’re at all worried about making the jump up in distance, you really shouldn't be. I have no doubt that if you can get round a 5k you will be able to run a 10k. You just need to make sure you pace yourself and don't be scared by the distance. Your first goal should be to complete the 10k without focusing on how quickly you can run it. If you can walk/run a 5k in less than 40 minutes you will be able to complete a 10k. Ideally you should be able to run 35 minutes non-stop relatively comfortably in order to start 'racing' a 10k. Depending on the amount of running you’re doing you should start to increase your runs, either in time and/or distance in preparation for the 10k. Set yourself a target to run a 10k in 6-8 weeks’ time, as that will give you ample time to increase your training runs and build on the 5k fitness you already have. After about 4 weeks of increased miles it might be an idea to run a 10k in training, not as a race but just so you can get an idea of the distance. A good way to do this would be to do 2 laps of a regularly run 5k route. That way you can run with people for at least 5k and then carry on and finish the 10k. Remember though it is NOT a 5k race, it is a 10k training run! Don't be tempted to run too fast for the first half, because you need to get a positive experience from just running the distance. Start off nice and conservatively and build into the run. If you’re still feeling good and strong at 7k, then maybe you can start pushing on a little. If you don't feel that you are ready to tackle the 10k distance then just stick to the 5k for a little while longer and focus on running those races quicker. Once you’ve got your time down to something that you’re happy with then you can consider stepping up in distance. The faster you can run a 5k the easier a 10k will feel at a slower pace for double the distance. Don’t panic about the amount of training this will involve. Remember you don’t need to double what you’ve been doing in 5k training in order to run a 10k, because that would lead to overtraining and tiredness. You just need to increase the runs slowly and focus on running the full 10k distance once a week in training and even then, that can also include the distance you run in warm up and cool down during a session. You need to be smart and listen to your body. The 10k is one of those distances where pacing is crucial, in fact probably even more so than a 5k. If you go off too fast in a 5k there isn't really that much left to run when you get REALLY tired. However in a 10k there really could be some way to go if you end up hitting the wall before halfway. If you are still a little hesitant about the 10k distance, you might want to try a 5 mile race (if you can find one). As it’s longer than a 5k and shorter than a 10k it is the perfect stepping stone between the two. Remember, if you can run 10k in training no matter how slowly, you will be able to run a 10k race. The race situation, dedication and pre-race nerves will get you through! Good luck and remember to enjoy it! Picture credit: Benoit Daoust / Shutterstock.com Set yourself a target to run a 10k in 6-8 weeks’ time, as that will give you ample time to increase your training runs and build on the 5k fitness you already have.
Remember you don’t need to double what you’ve been doing in 5k training in order to run a 10k, because that would lead to overtraining and tiredness
FAQs
Are You Ready To Run A 10k? ›
When you prepare for your first
If you can walk/run a 5k in less than 40 minutes you will be able to complete a 10k. Ideally you should be able to run 35 minutes non-stop relatively comfortably in order to start 'racing' a 10k.
Will I be able to run 10k? ›If you have running experience and feel you're past the beginner stage, you could be ready for a 10K in 6 to 10 weeks. Plan to run at least four to five days a week, with one to two days of cross-training, such as cycling or swimming.
Can the average person run 10km? ›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. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.
Can an untrained person run 10k? ›If you're not a runner at all, and you're only looking to get from the start to the finish, most people could do it. They might not like it, they might not feel satisfied with the time it takes, and they might be sore afterwards… but it's really not that far. I usually run 3-4 10k s a week .
Is 10K harder than 5K? ›10K might be double the distance of a 5K, but it's not all that different. With a few tweaks to your training, you can easily cover 10K and step up to this new race distance. 10K is challenging and rewarding, but the training won't take over your entire weekend.
Am I ready for a 10K run? ›For a beginner, you want to be able to run at least five miles before your 10K race. More experienced runners will likely run more than 6.2 miles in their training. Intermediate runners will complete long runs of 7-10 miles.
Is a 10k hard for beginners? ›Ten kilometers, or 6.2 miles, hits a sweet spot between the 5k and the half marathon — achievable for determined beginners but also fun for more experienced racers. At twice the distance of 5K, a 10K is no walk in the park, but it makes the perfect entry point to completing longer races.
How fast can a beginner run 10k? ›Therefore a good 10k time for beginner runners is anywhere around 1 hour - 1 hour 20. However, just achieving the distance deserves much celebration alone! For more details on average times depending on age and gender visit Running Level.
Can an unfit person run 10k? ›It depends on the individual. However, if you are new to running and have not previously run more than a few miles, then the general advice is that you should run at least 20-30 minutes per day and be able to complete 5-6 miles before attempting a 10k race.
What is a good time for a 10 km run? ›
Slow, less athletic runners or beginners will generally run a 10K in over 1h15. Athletic people or those with a little more training should aim for an average 10K time of between 45 min and 1h15. Trained and experienced athletes will go for times under 45 min.
What pace should I run 10K at? ›If you're aiming to finish in just under an hour, then you need an average pace of 5:59 minutes per km. If you're aiming for a 50-minute 10k, then this is an average pace of 5:00 minutes per km.
Is a 1 hour 10K good? ›Good 10K Times
Decently fit runners are likely to finish a 10K race in about 60 minutes. Advanced runners can complete a 10K quite a bit faster, at around 45 minutes.
Beginner runners should build up to that 10k distance over 8 to 10 weeks. So, your first and second week might have a long run of three to four miles. Your third and fourth week can go up to five, and then the rest of the weeks should go up to six or seven miles each to get you comfortable with that 10k distance.
Can I go straight from 5k to 10K? ›Eight weeks is enough time to build up to running a 10k if you're fresh off of completing a 5k or find this distance comfortably at the moment. If you aren't comfortable running 5km, we recommend you start training for a 5k race using our plan first. Once you can comfortably run 5km, you can move up to 10km.
Can I run 10K without eating? ›Our body can usually complete 90 minutes of moderate to intense exercise without needing to refuel. But the higher the intensity, the quicker you will burn up those carbohydrate stores. For those aiming to complete a 10km in under one hour, fuelling during the run shouldn't be necessary.
What percentage of population can run 10K? ›It's about an hour running, and any exercise taken for that long without a break is not nothing. The fact that that only 27% of people can run (or will train enough to run) a 10k proves it.
How long does it take to be able to run a 10K? ›Some people could be 10K-ready in a little as six weeks, others might take three months. If you've been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.
What is a realistic time for a 10K? ›Good 10K Times
Decently fit runners are likely to finish a 10K race in about 60 minutes. Advanced runners can complete a 10K quite a bit faster, at around 45 minutes. The typical 10K running times will change based on your fitness level, which you can read more about below.
A 10K can be a good option for beginners who may have already done a 5K and are looking to run their first distance race. It can also be completed in a run/walk format and some runners find that pacing themselves slow and steady can be more comfortable than running shorter distances at a faster pace.