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Have you ever looked at a race sign-up and thought, how long is a 10k in miles? You’re not alone. It’s easy to feel excited about something without truly wrapping your head around what you’re getting yourself into. Discover what’s 10k in miles and expert training tips to get you strong on the finish line.
We’ll cover the following topics:
10k is 10 kilometers, which is 6.2 miles. If you’re a beginner, this is a doable distance, given that you commit to a training plan. Many people confuse 10k as the required steps daily. The truth is, the necessary 10k steps daily won’t be enough to finish a 10k.
The average time depends on your physical condition and fitness level. Here’s a standard benchmark for beginner, intermediate and advanced runners.
Your average time will also depend on several factors, such as age and sex. The average finish time increases as you age. If you’re experiencing concerns like plantar fasciitis, runner’s knee or shin splints, it’s best to consult your physician before running your 10k.
10k run in miles may seem short, but it equates to 25 laps around a track. Whether you’re training or racing around a track, remember that not all tracks are created equal. Sometimes, indoor ones are slightly smaller with 200 or 300-meter circumferences.
Yes, it’s possible. With a great pair of running shoes and the right mindset, everything is possible. Here’s the ultimate lowdown of acing your first 10k as a beginner.
Just as a car needs gas, your body requires food for peak performance. A runner’s diet consists of lean protein, fresh produce, fats and carbohydrates. Aim to get 60%-70% of calories from carbs and 15%-20% from fats and proteins. Carbs help store glycogen, which helps fuel your endurance.
“It is important to fuel and hydrate around training sessions as you prepare for a 10K,” says Jena Brown, RD, CSSD, sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. “Eat a simple carbohydrate snack with 30 grams of carbohydrates 15-30 minutes before a training session. Fresh fruit such as a medium banana or 4 cups of cubed watermelon can boost energy for a higher quality workout and help replace electrolytes lost in sweat.”
Squeeze in a 5k in your training plan. It’s a reasonable goal without being too intimidating. According to Dr. Luke Nelson, Sports Medicine Australia’s running professional, you must run three to four times weekly for at least 30 minutes.
Brisk walking is an excellent addition to your training plan if you don’t have running experience. Dr. Luke suggests doing three 20-minute walks weekly for one to two weeks before diving into a walk/run program. Here’s his standard program:
Don’t forget to do warm-ups throughout your training weeks. Perform dynamic stretches to improve your comfort and flexibility while running. Some exercises include heel-to-butt, hip rotation, leg swings, open and close gates and forward and side lunges.
Whether you’re training in a park or a track, avoid being intimidated by faster runners and the Strava posts of influencers. The fact that you’re training for your 10k is already a commendable feat.
Your mood drives your behavior, and this can translate into your performance. For extra encouragement, do a positive self-talk mid-training. Saying phrases like “I can” or “I will do it” can help boost your confidence.
Eat at least two hours before running to ensure food is digested as you run. “Eat a high carbohydrate meal 2 to 3 hours before a 10K with 2-3 grams of carbohydrate per kilogram of body weight and about 15 to 20 grams of protein,” Brown recommends.
“Include electrolytes in foods and beverages throughout the day. Drink to thirst or follow an individualized fluid replacement strategy during a 10K,” she says.
Now that you know what 10k in miles is, you may still have questions about other related topics. Discover the answers below.
A 30-minute finishing time is possible for highly competitive runners. For beginners, this is not ideal. For context, the female world record holder — Kenya’s Agnes Ngetich — has a finishing time of 28:46 — just one minute and 14 seconds away from the 30-minute mark.
Since there are 2,000 steps in a mile, 10k steps in miles is approximately 5 miles.
According to Running Level, a good 10k finish time for a man is 46:43, which is the average running time for men of all ages. For females, it’s 54:13. Ultimately, the ideal time is based on your age, gender and fitness level.
If you’re wondering how many miles is a 5k, it’s 3.1. Simply divide 10k’s 6.2 miles to two.
Expect to spend at least eight to 10 weeks of preparation. Use this guide as a benchmark:
Consult a fitness professional for a more personalized training plan. They can consider your unique needs and concerns, such as knee pain or shin splints when crafting a plan.
Hopefully, you feel more confident about tackling that 10k — or 6.2 miles. Embrace the process, listen to your body and have fun while you’re at it.
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