A 10 km race is ideal for novices, and more experienced runners looking for a more significant challenge. Learn more about the average time of 10 km by age, and get tips on how to exercise for 10 km.
10 km is the second most popular race after a half marathon and requires training that balances strength and endurance. If you have already run 5k and like to run longer distances, 10k can be a perfect next step. Completing a 10 km race is an achievement in itself, and you should be happy with the time anyway.
Average times by age
Along with exercise, age and gender are factors you need to consider when running 10k. Below are the averages you can use to decide approximately where you should be when you start up and what times you can try to reach.
Tips to get faster at 10 km
To improve speed, endurance, and performance, you need to increase your overall training level. Incorporate a variety of workouts into your workout routine.
- Training. Instead of focusing only on running as many miles as possible, conduct running exercise that helps increase your speed. This can consist of fartlek, interval training, and downhill running.
- Challenge yourself. Try demanding trails that have many hills, streams, or uneven terrain. Exercise in adverse conditions, such as heat, cold, and rain, so that you can adapt to different weather conditions. If possible, you can practice the race in advance.
- Variety. To avoid injury: Choose one day a week to do intense training. Perform the exercise with light to moderate intensity the other days, and have at least one full day of rest each week. Balance your running training with stretching that keeps your body flexible.
- Strength training. Strength training to build muscle and improve stability. Examples of this include weightlifting, bodyweight training, and resistance exercises.
- Fluid intake and sleep. Drink plenty of water and get enough rest. Avoid or limit caffeine and alcohol.
- Have a healthy diet. Eat vegetables and fruits, and lean proteins, and healthy fats. Avoid processed and sugary foods.
- Listen to your body. Be aware of your limitations and train accordingly.
- Do not forget to recover. The week before the race, recover more than usual.