The median time it takes a person to run a 10k is between 56 and 64 minutes. If you're able to run a 10k in between 43 to 50 minutes, you're in excellent health!
The key ingredient to a sub 45 minute 10km run is being able to sustain a pace of at least 4:30 min/km (or 7:14 min/mile) for 45 minutes.
TARGET RACE PACE 07:15 PER MILE / 04:30 PER KM FOR A 45 MINUTE 10K.
Considering that the target race pace to run a 10k in 40 minutes is 6 min 24 secs per mile or 4 minutes/km, you'll need to be able to maintain this pace over the whole distance. Thus you'll want your body to be able to sustain faster paces over shorter distances.
To achieve a 40 minute 10k pace you will need to run at a pace of around 6:26 minutes per mile or 4:00 minutes per kilometer to come in at just under your desired time.
If you want to run a one hour 10k pace you will need to run at a pace of around 9:39 minutes per mile or 6:00 minutes per kilometer to come in at just under your desired time.
On average a 10K run will burn around 600 calories (around 100 calories per mile), however, to find out a more accurate figure and to better plan your workouts to maximise your calorie burn, you will need to take a few things into account.
For example, if you're training for a competitive 10k time and running at least an hour a day, you might only need to run 4-5 days per week, but if you only have time to run 30-45 minutes most days, you should probably run 5-6 days per week.
By some standards, a male elite runner should be able to run a 10k in under 38 minutes and a female elite runner in under 45 minutes.
In general, elite runners are able to finish a 10k in approximately 30 minutes. But of course, these times probably aren't a realistic goal for most people. If you'd like to run a 10k and have been training regularly, aim for the average time for your age.
A 10-kilometer (10K) walk is 6.2 miles long. It is a common distance for charity runs and walks and the standard distance for volkssport walks. Most walkers complete a 10K walk in 90 minutes to two hours.
The average time to run 4 miles is around 45 minutes.
This is a pace of just over 11 minutes per mile. Most new runners are capable of that pace.
To run 10k in 50 minutes, you will need to run 8:03 per mile or 5:00 per kilometer. This means a 50-minute 10k pace is 8:03 per mile (8 minutes, 3 seconds) or 5:00 per kilometer (5 minutes).
In order to run a 44 minute 10k pace you will need to run at a pace of around 7:05 minutes per mile or 4:24 minutes per kilometer to come in at just under your desired time.
Running 10k every day is equivalent to running 43.4 miles a week. This mileage is a respectable amount for a recreational runner. In fact, this weekly mileage is enough to train for a marathon. And for some, this mileage of running 10k every day is enough to possibly even train to run a Boston qualifying marathon time.
Your current level of fitness and your athletic background are the main factors in determining whether you could run a 10K without training. If you are exercising regularly, pulling it off shouldn't be a problem.
Some people could be 10K-ready in a little as six weeks, others might take three months. If you've been running consistently, you should be able to get race-ready in eight weeks, says Andrew Simmons, USATF-certified running coach, TrainingPeaks ambassador, and co-founder of Lifelong Endurance.
The body only stores protein as muscle tissue, which means that to some degree, running does burn muscle. However, under most circumstances, the amount of protein, or muscle tissue, burned on a run is minimal.
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.
A good 10k time for a woman is 54:13. This is the average 10k time across women of all ages. The fastest 10k time ran by a woman is 29:43.