What is a good speed for 10K?

Average pace The average mile time for men running a 10K is a little under 9 minutes, whereas the average for women is about 10 minutes. Beginners may take 12–15 minutes to finish a mile. Walkers who finish a mile every 15–20 minutes can complete a 10K in anywhere from 90 minutes to 2 hours.

How do I increase my 10K speed?

Interval training is key when trying to increase your speed over 10K. It allows the body to adapt physiologically to the demands of the race. Intervals can be a mix of different duration, pace and distance. Typically interval workouts are done at race pace or faster.

How long does it take to train for a 10K?

eight to 10 weeks
10K Training Overview Novice runners who have never done a 10K before should plan to train anywhere from eight to 10 weeks, depending on their fitness starting point. You should be committed to running or working out three to four days per week.

Is running 10km in 40 minutes good?

The sub 40 minute 10k is a key benchmark for many runners. There’s an unwritten rule that say’s a sub 40 minute 10k means you have turned into rather a decent runner. Much like the sub 20min 5k, there is much kudos to be had by achieving this particular distance below such a nice round number.

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

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.

How hard is a sub 40 10k?

The 40 Minute 10k Pace If the goal is to break 40 minutes for the 10k, then the pace you’ll need to run quicker than 6 min 24 secs per mile, or 4 minutes per kilometer.

What pace is a 43 minute 10k?

If you hit the splits listed below, you’ll finish a 10K in 43 minutes. Shave a second somewhere along the way, and you’ll finish sub-43. The splits are listed in both miles and kilometers, use the buttons to toggle between the two….Sub-43-Minute 10K Pace Chart.

Mile Split
4 27:41
5 34:36
6 41:31
6.2 43:00