It does not matter if you are an amateur or an experienced runner, surely this question has crossed your mind: how long should it take to run 10 kilometers?
Although now you do not pay attention to the times, there comes a point in running where it is necessary to mark them. This will allow you to set new goals and get into competitive running, since 10K races are the first step.
Completing this tour in less than 38 minutes could be considered an excellent time, but it could also be good if you do it in less than 40 minutes.
Discover in detail more time references for a 10K race , in this way, you will cross the line into the competitive world of running.
Time references in 10K races
1. World records in 10K races
Looking back at the latest records, male sprinters of Kenyan or Ethiopian ancestry stand out as the best, thus leading the 10K world records , whether in short-distance races or long-distance events.
Known elite professional athletes complete 10,000m races in 30 minutes maximum, which means they are running at just over 3 min / km.
Currently, Kenenisa Bekele of Ethiopia holds the men’s world record in the 10K , completing the course in a time of 26 minutes and 17 seconds, which translates to an average time of 2:30 min / km. Likewise, Almaz Ayana from Ethiopia holds the current 10,000m women’s world record , with a time of 29 minutes and 17 seconds, which reads as an average time of 2:45 min / km.
Average times in 10K race
The result you achieve in the timing will be closely related to your training and physical condition. There is no doubt that 10K world records are far from average, so trying to get there is overwhelming.
Keep in mind that average runners generally reach the finish line in 45-75 minutes. An average male runner; for example, finish a 10K competition in approximately 56 minutes, having a time per kilometer of 5:35 min / km.
The runners are not far behind, since they manage to complete the 10K course in 1 hour and 4 seconds approximately, which gives a time per kilometer of 6 minutes and 24 seconds.
How to improve your time in 10K races
Start by taking measurements in your training. In principle, try shortening your mileage, as this can improve your time, and focus your practices on increasing speed.
Typically, this type of training includes interval runs on slopes. In addition, speed training serves to improve your physical condition and performance, but it is not recommended to do it more than once a week due to the high risk of injuries.
Do not forget the corresponding rest day either, otherwise, you will be a candidate for overtraining that will end in injury. Taking a weekly rest day will help your body recover, that day you can simply perform stretching exercises.
Finally, before your first 10K race , remember that you must have done a specific training for at least three months, which must combine strength, hills and series, in addition to filming.
Also take into account the type of route you are going to face, as this sure factor will affect your time, it is not the same to face a track with many hills than a flat one.
conclusion
A 10K race is a real challenge, but if you want to take the step to competitive running, you have to start knowing the time references. This is essential to set goals and objectives during your training.
Reference
- Galic, B. Race Pace: Typical 10K Times for Runners. For Livestrong. [Revised August 2019]
