Good 10K Time for Beginners to Advanced Runners Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Running Race Training 10K Training Schedules What Is a Good 10k Time for Beginners to Advanced Runners? By Christine Luff, ACE-CPT Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. Learn about our editorial process Updated on September 20, 2022 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print FreshSplash / Getty Images Table of Contents View All Table of Contents Good 10K Times Predict Your 10K Finish Time Run a Faster 10K A 10K running race is 6.2 miles long. Runners who are new to this mid-distance event may worry that they'll be the last person to finish, but that's almost never the case. If you're wondering where you might place in an upcoming race, there are different methods you can use to predict your 10K time. Then you can compare that to the results from last year's race, as the number of runners and the range of finishing times will probably be similar at your event. Whether you're an elite or a casual runner, there is no ideal or good 10K time. It all depends on many individual factors, such as your age, fitness level, running expertise, and training. Instead of focusing on your standing within a race, prioritize your own time and pace. Good 10K Times As you might expect, 10K finish times vary substantially. The time recorded by an elite runner is substantially faster than the average finish time for this distance. 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. Pros and Elites Elite and professional runners may be able to finish a 10K in 30 minutes or less. The world record for a 10K, according to USA Track and Field (USATF), is 26:24. It was set by Rhonex Kipruto, a Kenyan long-distance runner, in 2020. The top 10K time for a woman is 29:38, set by Kalkidan Gezahegne of Bahrain in 2021. Age-Group Athletes Athletes that don't compete at the professional or elite level are usually called "age group athletes." Within this category, there is quite a bit of variation in finish times. Some age group athletes train heavily and may have been competitive college runners. They are likely to have finish times close to the elites. Others are occasional runners who participate in the sport for fun. You can see previous age-group finishing times for the 10K you plan to run by going to the race results page of the race website and looking at results for previous years. Filter by age group and gender and you'll be able to see all of the finishers in that category. According to data compiled by Strava, the average running pace in the U.S. for adult men is 9:07 per mile and for women it is 10:21 per mile. With that in mind, it would take the average man 55:37 to finish a 10k and the average woman 1:03:17 to finish. Average 10K Race Times Elite Male Runner: 30:00 or lessElite Female Runner: 35:00 or lessAverage Male Runner: 55:37Average Female Runner: 1:03:17Brisk Walker: 1:30:00 Predict Your 10K Finish Time If you're running an upcoming 10K, there are several different ways that you might predict your finish time. Use one or more of these methods to get your number. It's important to remember, however, that the time prediction is just an estimation of what you could possibly run if you complete the appropriate training for your 10K race and run to your potential. It doesn't mean that you'll definitely run that time. In addition to your training and fitness level, the course elevation, weather conditions, your previous racing experience, and how you're feeling on race day will also factor into your finishing time. Most runners find that with experience, their gains in confidence, fitness, and improvements in race strategy lead to faster race times. Use a Pace Calculator One of the easiest ways to estimate the time it will take you to finish your event is to use a pace calculator. To use it, you'll need to know your typical running pace. Simply input the data and get your result. Keep in mind that if you input your typical training pace, it is possible that you will be able to shave some time off on race day. It is typical for runners to feel inspired and motivated on the day of the event and run a bit faster as a result. Race Finish Time Prediction Calculator Past Race Performance You can also try to predict your 10K finish time by evaluating your previous race or training performance. Of course, you'll need to take those estimates with a grain of salt unless they are on the same course under the same conditions. But they can provide a good starting point. For example, if you've run a 5-mile race before, determine your per-mile pace from that race and multiply that number by 6.2 miles to get a 10K prediction. You can also take a recent 5K time and double it, but keep in mind that running a 10K is more difficult. It is possible that your pace will slow when running the longer distance. Pace Chart You can use a pace per mile chart to estimate how long it will take to finish your 10K race. 10K Finish Time Chart (by pace per mile) Pace per mile (in min) Finish time 6:00 37:12 6:30 40:18 7:00 43:24 7:30 46:30 8:00 49:36 8:30 52:42 9:00 55:48 9:30 58:54 10:00 1:02:00 10:30 1:05:06 11:00 1:08:12 11:30 1:11:18 Run a Faster 10K Maybe you've run a 10K race before and you're hoping to improve your time. Following a training schedule that incorporates speed work is crucial to improving your time. Speed workouts such as mile repeats, tempo runs, or hill repeats can help you shave seconds or even minutes off your time. You can also make changes to your racing strategy to improve your 10K time. There are specific methods you can learn to finish races faster. If you join a running group or train with a coach, you can practice these techniques so that they become second nature by race day. How to Run Faster A Word From Verywell If you're running your first 10K, don't focus too much on the finishing time. Instead, focus on enjoying yourself, taking in the moments of the race, and finishing the course. Give yourself credit for completing your training and crossing the finish line. From here, you can improve your time for the next race. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. USA Track & Field. World Records. 2018 Year In Sport. Strava Blog. By Christine Luff, ACE-CPT Christine Many Luff is a personal trainer, fitness nutrition specialist, and Road Runners Club of America Certified Coach. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Related Articles What's a Good Finishing Time for Running a Marathon? What Is a Good Half Marathon Time? Learn Your Pace With Our Running Pace Calculator 10K Training Plans for Beginner Runners Walking Time for Mile, 5K, 10K, Half-Marathon, Marathon, and More How Long Will It Take You to Run a 5K? How Long Does It Take to Run a Marathon? 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