What is 10k in miles?
A 10k race is a distance of 6.21 miles or 10 kilometers. For the ancients a “10k” went from the battlefield into enemy territory and back again – a total distance of 20 km. Thus, you can expect to run about double the distance in a 10k race as you do in a traditional road 5k race.
what is a 10k race?
A 10k race is a long-distance road running competition over a distance of 10 kilometers. The race is internationally recognized and ratified by the world athletics association (IAAF).
It is our goal to provide you with useful information and tips about 10k races which we hope will be useful for your preparation on this distance.
what is the difference to a half marathon?
A 10k race is often confused with a half marathon. It is true that they are both long-distance running events, however there are significant differences.
A half marathon is 21.09 miles or 13.1 kilometers which makes it about two times as long as a 10k race, and four times as long as a 5k which is commonly raced on the road.
the 10k race distance chart
10k races are also categorized into different age groups. such as:
Junior (under 18)
master (over 39 years old)
Open (up to and including 33 years of age).
For each of those categories there is a specific 10k race distance chart that you can adhere to.
average time for 10k race by categories
A study of how long it takes for runners to complete a 10k race at different speeds has led to the following average times:
– 3 min 30 seconds per kilometer for walking
– 4 minutes 20 seconds per kilometer for running
– 5 minutes 40 seconds per kilometer for jogging
– 6 minutes 30 seconds per kilometer for medium pace running
– 7 minutes 40 seconds per kilometer for racing
how long should i train for a 10k race?
The length of your training program depends on how fast and in what distance you want to run. The average 10k training program will be between 12 and 24 weeks long with a running volume of 40-60 kilometers per week.
For beginners, we recommend that you start with 8-15 kilometers initially, increasing by 2 to 3 kilometers each week.
Strength training for the 10k race
Running is one of the best forms of high intensity training which allows you to burn lots of calories in a short period. However, it can benefit your running performance if you are doing regular strength sessions as well.
The most important muscle groups for running are the calves, quads and hamstrings. Therefore you should do exercises where the aim is to activate these muscles.
If you train your leg muscles, this will improve the stability and power of your legs during your running.
Running kit needed for 10k race
When running a 10k race, especially for beginners, it is important to have the right running kit. Some items you should not forget when going for a run are:
– A pair of supportive running shoes
– A few energy gels or bars
– Drink bottle with water
– Sunscreen and hat
– Smart Watch to measure your time and vitals
8-10 week training plan for 10k race
The following training plan is designed for beginners and should be used in combination with proper strength training
week 1: 10 min running + 3x 10 push ups, 2-3 pull ups, 20 bodyweight squats + 5x ankle jumps hill sprints
week2: 15 min running + 3x 20 push ups, 3x 10 squats, 2x 30 second planks for core + 5x squat jumps hill sprints
week 3: 20 min running + 4x 25 push ups, 4x 12 push ups (giant sets), 2-3 minutes plank hold (add in some side and front plank as well) + 5x burpees
week 4: 25 min running +5×20 push ups, 4×15 squats, 3-4 minutes of plank hold (add in some side and front plank as well) +5x jumping lunges
week 5: 30 min running + 6x 20 push ups, 5x 15 squats, 4x 30 second plank hold (add in some side and front plank as well) + 5x high knee running hill sprints
week 6: 35 min running + 8x 20 push ups, 7x 15 squats, 5-6 minutes planks (include side and front plank) + 10x skipping (bounce on the rope with both feet together)
week 7: 40 min running + 10x 20 push ups, 10x 15 squats, 6-7 minutes of planks (include side and front plank) + 5x burpees for speed
week 8: 45 min running + 15x 20 push ups, 4-5 minutes of planks (include side and front plank) + 5x jump lunges
week 9: 50 min running + 20x 20 push ups, 3 minutes of planks (include side and front plank) + 15x high knee hill sprints
week 10: race day ! if you feel ready to do a 10k race, make sure you get a suitable distance and gain experience gradually.
Hope this was helpful ! remember – it takes time to get to your goal. No matter what that is: lose weight or improve performance – you will achieve the goal if you focus and work hard for it ! do not hesitate to ask us questions via social media.
We Recommended smartwatch to use during the 10k race mainly the smartwatch is needed to track your time and keep you stay on your pace. we recommend to choose between:
1) Apple series 6– if you wear an apple watch, look for model number A1550 with bluetooth 4.0 low energy (LE). it allows you to connect with cardio equipment as well.
– if you use a garmin watch, choose model number 010-00941-00 which is compatible with bluetooth 4.0 low energy (LE). it allows you to connect with cardio equipment as well.
3) fitbit surge
– if you use fitbit products, the surge version is compatible with bluetooth 4.0 low energy (LE). it allows you to connect with cardio equipment as well.
When running the race, make sure that you wear your watch on the wrist of your dominant hand (the left one if you are right-handed, and vice versa). This is important since your watch will measure your time based on the wrist it is located at.
The garmin fenix 3 has an integrated compass which can also be useful if you lose your bearings during the race.
Your aim should be to run as close to your average running pace as possible without going too hard or too easy. your heart rate should be close to the minimum recommended zone for this distance (125 bpm).
If you have a running watch, we recommend to set up an alert which rings every 5 km so that you can adjust your speed according to the feedback of your body during the run. remember – the hardest part is to get that first 5k done ! once you have done the first one, the rest will be a piece of cake.
If you do not have a watch – do not worry about it. run at your aim pace and try to overcome yourself !
3 minutes before the race starts make sure that reset your watch or phone setting to run mode
If you use an apple watch, swipe right on the main screen and then tap the middle icon to reset to run mode. if you use a garmin running watch, press mode and then lap. for fitbit surge – press the button three times until the word “run” shows up on your display.
Before going to the starting line, go to a bathroom and empty your bladder. This will help you to focus on the race and avoid any distractions.
When you get to the start line, tap on your bluetooth smartwatch (or press mode while wearing one) and make sure that it is in running mode. 1 minute before the race starts, start activity tracking on your watch so that it can start measuring your time. this will help you to get your official timing which you should write down somewhere for better results in the future.
3 minutes before the race starts, stop activity tracking on your smartwatch if you are wearing one – this way it will not interfere with activity measurements during the race.
When the race starts – run on the left side of the street, on a sidewalk if possible. this way you can avoid bumps on the road and stay focused.
Remember to keep your shoulders relaxed and arms bent at 90 degrees, hands at shoulder height or just below it (not too high nor too low). Once in a while gently twist your upper body, stretch out your arms and shoulders.
Ensure that you breath through your nose and not through clenched teeth ! if possible, try to avoid breathing too much through the mouth as it may lead to dry throat which is more difficult to recover from than a simple case of dehydration.
Vitals to watch during the 10k race –
Heart rate and Intensity. make sure that your heart rate does not go over the recommended zone (125 bpm). If you have a watch, use it to check your vitals every 5 km or so to see how you are doing, and adapt your speed accordingly !
During the race – do not get distracted form running ! spending too much time looking at your watch during the race will disturb your rhythm and may bring you to a halt.
Use your points of reference (e.g. trees, lamp posts) to know how far you have gone, but do not stop running for more than 5 seconds – run & walk instead if needed so that you avoid getting distracted form the environment too much.
If you have a smartwatch – show the workout on it and do not get distracted from your pace ! if you have a garmin running watch, press lap once every km to see your progress at that point during the race.
If you get tired or feel pain in some part of your body during the race – stop for 5
1 week before the 10k race
During this period you want to gradually increase your training intensity so that by the time of the event you are fully prepared. For example, if your 10k race is on Sunday then you should do speed work on monday and tuesday (if possible), rest wednesday, run easy on thursday, speed work on friday, rest saturday.
You can also do a 6-12 mile long run during this week to practice pacing.
2 days before the 10k race
During the last 48 hours you don’t want to increase your training volume or intensity because you are already very tired and have used most of your energy stores for running. Your body needs time to recover before the race, which is why it is recommended that you don’t do any intense sessions during this period.
3 hours before the 10k race
No food or drink 20 min after waking up – 30 g carbs (sports drink) 1 hour before the event – 60 g carbs (sports drink)
during the race
When you run a 10k, your fluid and carbohydrate intake is very important. Without either one of those two elements, your performance will be significantly reduced.
Before the start of the race you should drink 20-30 ml/kg (0.84 oz/lb) of carbohydrates per hour via sports drink to optimize your performance.
During the race, you should drink between 30 and 60 grams (1-2 oz) of carbohydrates per hour via sports drinks or energy gels.
If possible take in fluid at every aid station and immediately after completing each 4 kilometers lap.
after the 10k race
Within the first 30 minutes after finishing your event, you want to recover as quickly as possible. thus, you should eat a carbohydrate-rich meal or have some chocolate milk to replenish your glycogen stores and help with muscle damage recovery.
After the first 30 minutes you want to continue drinking fluids if it is hot outside or on long runs for up to 24 hours after completing your event, because this will help you rehydrate.
You should also eat a balanced meal to refuel your body for the next training session, which will be in 36-48 hours if you are well trained.
Tips for running a faster 10k race –
Train at an even pace to avoid hitting the wall in the last 2-3 km when your body is already tired.
Do not sprint the first half of the race and gradually increase your speed during the second half. If there is a downhill during your race, use it to improve your time by ~5%. If there is an uphill section during the race, try to relax during it and use your energy on the downhill or flat sections.
When you are planning your 10k race strategy, make sure that you know how much water is available along the course so that you can drink enough fluids.
If possible run on soft surfaces such as grass whenever possible to reduce impact on your feet and lower body.
10k training plan
Ff you have at least 1 year of running experience, you should aim for a 10k time of around 40-50 minutes. If your goal is to run a sub 40 minute 10k race, then be prepared to work hard and invest a lot of time in the preparation process because it will take several months for you to get in shape.
If you want to run a 10k race under 40 minutes, here is your workout schedule:
3-4 times per week – speed running sessions such as short sprints and < mile repetitions with walking or active recovery breaks in between reps. on days when you don’t do the speed work, do easy aerobic runs that are longer in distance.
every Saturday – long run of 12 miles or more with fluid intake every 5 kilometers.
this training plan requires around 14 hours per week, which should be divided as follows:
3 hours for speed sessions 3-4 times a week 2.5-3 hours for easy aerobic running 3 times a week 1-2 hours for long runs every Saturday
every Sunday – easy aerobic running.
If you are unable to run at least 6 days per week for this 10k training schedule, then it will take longer to get in shape. if that’s the case, then gradually increase the number of days that you run until you can run 6 times a week.
If you can’t run at least 6 times a week, here is an alternative schedule that you could consider:
3-4 days per week – speed running sessions such as short sprints and < mile repetitions with walking or active recovery breaks in between reps. on days when you don’t do the speed work, do easy aerobic runs that are longer in distance.
every Sunday – long run of 12 miles or more with fluid intake every 5 kilometers.
this training plan requires around 11 hours per week, which should be divided as follows:
3-5 hours for speed sessions 3-4 times a week 1.5-2 hours for easy aerobic running 2 times a week 2-3 hours for long runs every Sunday
If you can only run 3 times a week, here is another 10k training schedule that would be better suited to your capabilities:
It consists of easy aerobic running and speed sessions. however, the Saturday long runs are not included because it is difficult to fit them in if you can only train once or twice per week.
every Monday – easy run of 40 minutes with fluid intake every 5 kilometers.
every Tuesday – speed running session, such as short sprints and < mile repetitions with walking or active recovery breaks in between reps. on days when you don’t do the speed work, do an easy aerobic run that is longer in distance.
every Wednesday – easy running with fluid intake every 5 kilometers.
every Thursday – speed session, such as short sprints and < mile repetitions with walking or active recovery breaks in between reps. on days when you don’t do the speed work, do an easy aerobic run that is longer in distance.
every Friday – easy aerobic running that is longer in distance.
every Saturday – long run of 12 miles or more with fluid intake every 5 kilometers.
this training plan requires around 13 hours per week, which should be divided as follows:
1-2 hours for speed sessions 2-3 times a week 2-3 hours easy aerobic running 3 times a week 1-2 hours for long runs every Saturday