What Is A Good Time For A 10k Run Beginner?

How do I prepare for a 10k run?


At a minimum, you need to run three times a week to prepare for a 10K.


Every other weekend, increase your long run by one to 1.5 miles.


If this is your first 10K, you don’t have to exercise on nonrunning days.


The week before your big day, do your two 30-minute runs..

Is 5k in 25 minutes good?

So the answer is you are faster than 90.9% of runners. 25 minutes for 5k is pretty good for a male runner but very good for a female. But for daily running anything fastere than 6 min per km is good. … Some people will of course run it faster but most will not.

Is it OK to walk during a 10k?

The good news is that no race disqualifies participants for walking at some point. It is not uncommon for participants in longer races to take a short walking break. And shorter races often draw people of many different fitness levels so walking is not unusual in those events either.

How difficult is it to run 10k?

If you train for it properly, gradually increasing your running frequency and duration, and run the 10K at a comfortable pace, it can be as easy as any other hour of pleasant exercise. If you run it without training, you can break bones. If you run it as fast as you can, it will be very, very difficult.

Is 10k in 60 minutes good?

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

What should I 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 far can the average person run in 30 minutes?

Extend this to around 6 km if you’re running on flat ground to get the ‘average’ distance, but still remember that you can be healthy and not be particularly great at running. I would say anywhere from 5-7 km is normal, with 5.5 km being the average (taken from parkrun’s database of 7 million+ 5km events).

Is it okay to run 10k everyday?

Running 10K (or even about 5 miles) daily would be an excellent exercise regime, although one should really take a day or two off per week for recovery. Running has no risk factors with respect to health to speak of, although one should talk about exercise, fitness, and diet at the yearly physical.

How fit do you need to be to run 10k?

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.

Is 45 minutes a good 10k time?

Athletes running at a consistent pace of 5 to 7-minute miles can complete a 10K in an average time of 30-45 minutes. Achieving the fastest 10K times requires athletes to follow a strict training plan, incorporating techniques such as altitude training to help shave of those valuable seconds.

What is the fastest 10k time ever?

26:24 minutesThe world records for the 10K road distance are 26:24 minutes for men (Rhonex Kipruto, 2020) and 29:43 minutes for women (Joyciline Jepkosgei, 2017).

Whats a good 5k time for a beginner?

As a good rule of thumb, though, a sub-30 minute 5k for a complete beginner or older runner is probably good, while a sub-25 minute 5k is decent for someone who is younger and is more active and/or has run at some point in their life.

Can you run 10km in an hour?

If you are aiming to complete the 10k in under an hour you will probably need to train for 5 – 6 hours per week. If you are likely to take more than an hour you should aim to train for around 4 hours per week.

Should I run a 10k without training?

Train specifically for the 10k It should go without saying but training for a 10k is going to be a lot different than training for a marathon, and if you are doing the same type of training then you should only expect to run well in one of the distances.

Is 5k in 30 minutes good?

Running a 5K is a fairly achievable feat that’s ideal for people who are just getting into running or who simply want to run a more manageable distance. … Many runners complete a 5K in 30 to 40 minutes, and many runners are satisfied with their time if it’s around this benchmark.