Average 10K Time by Age, Sex, and Ability Level
The 10K race is popular with both beginners and experienced runners.
It is ideal for beginners who have already run several 5K races and enjoy long-distance running.
But you are probably wondering what is a good 10K finish time?
In this article, you will find out what is the average 10K time and will be able to compare your result with the average results according to age, sex, and ability level.
Average 10K time
The average 10K time is between 55 and 75 minutes, which means that the average running pace is between 8:51 and 12:04 minutes per mile. Multiple factors, like age, sex, ability level, experience, weather, and terrain, will affect your 10K time.
Average 10K time by age and gender
The table below shows the average 10K times according to age and gender.
| Age group | Men | Women |
|---|---|---|
| 0-15 | 57:16 | 1:03:23 |
| 16-19 | 46:42 | 1:00:29 |
| 20-24 | 51:47 | 59:58 |
| 25-29 | 53:39 | 1:02:33 |
| 30-34 | 54:29 | 1:02:40 |
| 35-39 | 54:35 | 1:02:27 |
| 40-44 | 53:39 | 1:02:46 |
| 45-49 | 55:43 | 1:03:36 |
| 50-54 | 56:27 | 1:04:13 |
| 55-59 | 59:08 | 1:07:50 |
| 60-64 | 58:56 | 1:10:01 |
| 65-99 | 1:03:11 | 1:19:08 |
Average 10K winning time
The average 10K winning time for women is 38:54 minutes, which means that the average pace is 6:16 minutes per mile.
The average 10K winning time for men is 33:51 minutes, which means that the average pace is 5:27 minutes per mile.
A runner capable of finishing a 10K race within the time displayed in the tables will most probably win in his age group.
The table below shows the average 10K winning time with the average pace for women according to age groups.
| Age group | Average 10K winning time for women | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 1-14 | 0:55:44 | 8:58 | 5:34 |
| 15-19 | 0:49:13 | 7:55 | 4:55 |
| 20-29 | 0:41:00 | 6:36 | 4:06 |
| 30-39 | 0:41:03 | 6:36 | 4:06 |
| 40-49 | 0:43:24 | 6:59 | 4:20 |
| 50-59 | 0:47:15 | 7:36 | 4:44 |
| 60-69 | 0:54:10 | 8:43 | 5:25 |
| 70-100 | 1:09:44 | 11:13 | 6:58 |
The table below shows the average 10K winning time with the average pace for men according to age groups.
| Age group | Average 10K winning time for men | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 1-14 | 0:47:03 | 7:34 | 4:42 |
| 15-19 | 0:40:50 | 6:34 | 4:05 |
| 20-29 | 0:35:48 | 5:46 | 3:35 |
| 30-39 | 0:35:52 | 5:46 | 3:35 |
| 40-49 | 0:37:24 | 6:01 | 3:44 |
| 50-59 | 0:39:52 | 6:25 | 3:59 |
| 60-69 | 0:45:42 | 7:21 | 4:34 |
| 70-100 | 0:54:08 | 8:43 | 5:25 |
Average 10K time for women
The average 10K time for women is 68:47 minutes, which means that the average pace is 11:04 minutes per mile.
To be among the fastest 10% of women, you must run below 51:41 minutes (the average pace of 8:19 minutes per mile), and to be among the fastest 1% of women, you must run below 41:07 minutes (the average pace of 6:37 minutes per mile).
| Percentile | Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 1st percentile | 41:07 | 6:37 | 4:07 |
| 10th percentile | 51:41 | 8:19 | 5:10 |
| 20th percentile | 56:24 | 9:05 | 5:38 |
| 30th percentile | 1:00:21 | 9:43 | 6:02 |
| 40th percentile | 1:04:21 | 10:21 | 6:26 |
| 50th percentile | 1:08:47 | 11:04 | 6:35 |
| 60th percentile | 1:14:05 | 11:55 | 7:25 |
| 70th percentile | 1:21:00 | 13:02 | 8:06 |
| 80th percentile | 1:30:35 | 14:35 | 9:04 |
| 90th percentile | 1:43:38 | 16:41 | 10:22 |
The table below shows the average 10K times with the average pace for women according to age groups.
| Age group | Average 10K time for women | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 0-15 | 1:03:23 | 10:12 | 6:20 |
| 16-19 | 1:00:29 | 9:44 | 6:03 |
| 20-24 | 59:58 | 9:39 | 6:00 |
| 25-29 | 1:02:33 | 10:04 | 6:15 |
| 30-34 | 1:02:40 | 10:05 | 6:16 |
| 35-39 | 1:02:27 | 10:03 | 6:15 |
| 40-44 | 1:02:46 | 10:06 | 6:17 |
| 45-49 | 1:03:36 | 10:14 | 6:22 |
| 50-54 | 1:04:13 | 10:20 | 6:25 |
| 55-59 | 1:07:50 | 10:55 | 6:47 |
| 60-64 | 1:10:01 | 11:16 | 7:00 |
| 65-99 | 1:19:08 | 12:44 | 7:55 |
Average 10K time for men
The average 10K time for men is 58:24 minutes, which means that the average pace is 9:24 minutes per mile.
To be among the fastest 10% of men, you must run below 43:37 minutes (the average pace of 7:01 minutes per mile), and to be among the fastest 1% of men, you must run below 34:37 minutes (the average pace of 5:34 minutes per mile).
| Percentile | Time | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 1st percentile | 34:37 | 5:34 | 3:28 |
| 10th percentile | 43:37 | 7:01 | 4:22 |
| 20th percentile | 48:04 | 7:44 | 4:48 |
| 30th percentile | 51:39 | 8:19 | 5:10 |
| 40th percentile | 54:58 | 8:51 | 5:30 |
| 50th percentile | 58:24 | 9:24 | 5:50 |
| 60th percentile | 1:02:36 | 10:04 | 6:16 |
| 70th percentile | 1:08:01 | 10:57 | 6:48 |
| 80th percentile | 1:16:09 | 12:15 | 7:37 |
| 90th percentile | 1:31:03 | 14:39 | 9:06 |
The table below shows the average 10K times with the average pace for men according to age groups.
| Age group | Average 10K time for men | Pace (min/mi) | Pace (min/km) |
|---|---|---|---|
| 0-15 | 57:16 | 9:13 | 5:44 |
| 16-19 | 46:42 | 7:31 | 4:40 |
| 20-24 | 51:47 | 8:20 | 5:11 |
| 25-29 | 53:39 | 8:38 | 5:22 |
| 30-34 | 54:29 | 8:46 | 5:27 |
| 35-39 | 54:35 | 8:47 | 5:28 |
| 40-44 | 53:39 | 8:38 | 5:22 |
| 45-49 | 55:43 | 8:58 | 5:34 |
| 50-54 | 56:27 | 9:05 | 5:39 |
| 55-59 | 59:08 | 9:31 | 5:55 |
| 60-64 | 58:56 | 9:29 | 5:54 |
| 65-99 | 1:03:11 | 10:10 | 6:19 |
Average 10K time for beginners
The average 10K time for beginners is around 70 minutes (the average pace of 11:16 minutes per mile).
If you are a beginner, it is advisable to run a 5K race before you start preparing for the 10K race.
How much time you need to prepare for a 10K race all depends on what your current form is, how active you are, and how much you weigh.
Tip
Beginners might not be able to run all 10 kilometers in continuity, without a break. In that case, walking segments should be combined with running to successfully finish the race.
In time, as your body adapts to stress and increases your ability level, you will be able to run longer in continuity, without a break.
Read more: Is It Bad To Take Walk Breaks During A Run?
If you have decided to walk all 10 kilometers at a faster pace, it will take you around 100 to 120 minutes, which means that the average pace is between 16:06 and 19:19 minutes per mile.
Tip
If you decide to walk for most of the race or your running pace is slower, be careful when choosing a race. In the race schedule, see if the race has a time limit, that is to say, a limit within which all participants must complete the race. Otherwise, your finishing time will not be taken into account and you will be left without a finishing medal.
Average 10K time for intermediate runners
The average 10K time for intermediate male runners is around 41 minutes (the average pace of 6:36 minutes per mile), and around 45 minutes for intermediate female runners (the pace of 7:15 minutes per mile).
Tip
In order to improve your running time, hard work and continuous training are necessary. It is important to run according to a training plan that includes a combination of different types of workouts and sets different requirements for your body.
10K world record
The 10K women’s world record is 29:43 minutes (the average pace of 4:47 minutes per mile), and it was run by Joyciline Jepkosgei in Praha in 2017.
The 10K men’s world record is 26:24 minutes (the average pace of 4:15 minutes per mile), and it was run by Rhonex Kipruto in Valencia in 2020.
What is a good 10K time?
In general, most runners consider a finishing time that’s under 50 minutes to be a good 10K time.
A good 10K time depends on many factors such as age, gender, fitness level, experience, weather, and running terrain.
A good 10K running time varies from person to person. Someone will find 50 minutes a good 10K time, while some other runner might be dissatisfied with that result.
Many factors affect the race results, including:
- Age – Most professional 10K runners run their personal records between the ages of 25 and 30.
- Gender – On average, men run faster than women due to genetic predispositions.
- Ability level – Form and health also affect your running time.
- Experience – With years of training, you gain experience that also affects your running time.
- Weather – 10K is a relatively short race. So, to have suitable conditions, it is important that there’s no precipitation and that it’s not too cold or too hot.
- Terrain – Flat terrain is ideal for a good 10K result since it allows you to maintain a steady pace and not lose additional energy running uphill and downhill.
A good 10K time is a result you are satisfied with.
Tip
Do not compare yourself to others, everyone is different. Track your own results and overcome your boundaries. Enjoy running and progress gradually in order to train without injuries, because that is most important.
How to predict your 10K finish time?
If you want to know what time you can expect during a 10K run, use my race time predictor. This predictor can predict the result of a targeted race and calculate its average pace based on previous run or race results.
Race time predictor assumes that the runner has done the appropriate training for the distance they want to run.
Tip
A perfect race has minimal pace changes, which is why this race predictor also calculates the average pace. This way you will avoid running too quickly in the earlier stages of a race and exhausting yourself early.
Keep in mind that the predicted result is just an estimate since factors like weather and running terrain can affect the end result of a race.
It might happen that the race takes part on terrain with plenty of slopes, or that there are strong wind and rainfall that will negatively affect your results, and which the predictor simply won’t be able to anticipate.
How to improve your 10K time?
You can improve your 10K time in several ways.
Follow an individualized training plan – Training according to a training plan and keeping a training log can allow you to track your progress and better understand what suits you best.
In addition to running, add strength training – By strengthening your whole body, you will reduce the risk of injury, improve strength and stability, correct your muscle imbalance, and with that also become faster.
Pay attention to your running technique – Add running drills into your training routine to improve your running technique and develop proper ground contact.
With running drills, you improve the communication between your brain and your legs.
Because of that, despite the exhaustion, you will still be able to maintain a proper running technique.
With a proper running technique, you will improve your running economy, which means that you will maintain the same pace while losing less energy.
Read more: Top 8 Running Drills To Improve Your Form [Video]
Do running strides – Instead of focusing only on increasing mileage, you should do exercises that increase your speed.
Read more: What Are Running Strides And How To Do Them?
Don’t forget to rest – It is just as important as training. Your body needs time to adapt to stress and recover for the next training.
Tip
Listen to your body and recognize the signs of overtraining.
How to run a 10K race?
If you are running your first 10K race or if you want to run your personal best, you need to predetermine your running pace so that you can run “smarter”, with respect to your current fitness level.
That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.
Tip
The perfect race is run with minimal pace changes. To know the pace at which you should run and what your split times are, use the 10K pace chart. That way, you will avoid running too fast in the earlier stages of the race and prevent the appearance of fatigue early in the race.
It is better to start slower than too fast.
This research speaks in favor of this. World records of 5,000 meters to the marathon, in the women’s and men’s categories, were set by running a negative split, which means running the first part of the race slower than the second.
It is a thin line between your new personal best and a bad race, so be careful!
It is important to control the pace and not let the adrenaline overwhelm you or the other runners influence you.
Controlling your running pace is a skill that requires time to master. Be patient and listen to your body.
You can determine your running pace and calculate your split times for the race with a 10K pace chart.
You can download for FREE 10K pace chart here.
Bonus – FREE 10K training plans for all ability level
If you don’t know how to structure your training, you can download the free 10K training plans below.
10K Training Plan for Beginners
Matea Matošević
Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…
