- 1 What is 10K in distance or miles?
- 2 How many steps is 10km walk?
- 3 Can I walk 10km in 2 hours?
- 4 Can you do a 10k without training?
- 5 Is 10 km real gold?
What is 10K in distance or miles?
A 10k run is roughly 6.2 miles long – but don’t be daunted by the distance.
How long does it take to do 10km?
A 10K race, which is 6.2 miles, is ideal for experienced runners who are looking for more of a challenge. It’s the second most popular race after the half-marathon and requires a fitness level that balances strength, energy, and endurance. If you’ve already done a few 5Ks and enjoy running longer distances, the 10K may be a perfect next step.
- Completing a 10K run is an accomplishment in itself, and you should be happy with your time no matter what.
- However, it’s normal to want to know how your time stacks up against other runners’ times and against your previous bests.
- Your age, cardiovascular fitness, and musculoskeletal health can all influence your individual performance, but the average 10K time is 50–70 minutes.
Continue reading to learn more about 10K averages and how you can build the speed and endurance needed to achieve your goal. Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes.
How long does it take to prepare for a 10K?
How Long Do Beginner Runners Need to Train for a 10K? – Training for any race depends on a bunch of personal factors: where you’re starting from in terms of fitness level, how much time you have to train per week, and what your goal is. 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,
- These eight weeks allow you enough time to have two three-week blocks of build-up with a recovery week and light taper mixed in for optimal performance.” The same goes if you’re already regularly active (think: as a cyclist, rower, or regular gym-goer), but still new to running.
You’ll have a head start with your cardio capacity, but you’ll need to get your body adjusted to the high-impact demands of running and time spent on your feet. If you’ve really never run consistently but have your heart set on a 10K, Green recommends giving yourself as much as twelve weeks to train.
What does 10K mean in km?
A 10-kilometer, or 6.2-mile, race is popular among beginner and experienced runners alike. People often consider it the next milestone after a 5-kilometer race. Anyone who has timed a 5-kilometer (5K) run should plan for a 10-kilometer (10K) run to take a little over twice as long.
- Average 10K times vary by age, sex, and fitness levels.
- Among people aged 30–34, for example, some research shows averages of about 1 hour for females and 54 minutes for males.
- Below, we explore these averages and the factors that may affect them.
- Many variables, including sex, age, fitness, and experience, can affect how long it takes to finish a 10K.
A 2017 international study of nearly 40,000 competitive runners found that males were generally faster, and females were generally older. Research from 2018 found that the influence of sex relates to circulating testosterone levels, which affect muscle mass, strength, and hemoglobin levels.
- Concerning age, a different 2018 study found that running pace gradually declines into a person’s late 70s.
- By age 90, the team found, a person runs slightly less than half as fast as they did at their peak of fitness.
- Meanwhile, other studies have concluded that certain types of running shoe influence average mile times.
Some believe that location might play a role. Traditionally, athletes from countries such as Ethiopia, Kenya, and Uganda have topped 10K rankings, with current world records belonging to Ugandan and Ethiopian athletes. Meanwhile, in a 2020 analysis of recreational runners from 35 countries, Switzerland topped the chart for overall 10K times, with an average finish time of 52 minutes and 42 seconds.
Breaking down the figures by sex, the same study found the fastest times among males in Switzerland and females in Portugal. The 2020 analysis of recreational runners found that males average 5 minutes and 51 seconds per kilometer in a 10K, while females average 6 minutes and 58 seconds per kilometer.
The same analysis found an average competitive 10K time of 58 minutes for a male in the United States and 1 hour and 6 minutes for a female in the same country. Using data from the 2020 analysis, the following table shows average 10K times by sex and age in the format of hours:minutes:seconds.
How many steps is 10km walk?
How many miles is a 10k run? 10km to miles The 10K run is popular amongst both beginners and experienced runners. The distance provides a challenging step up from a 5K but is still accessible to those new to running or with very little training. If you are thinking of taking part in an event to increase your fitness levels or to raise money for a charity or other good cause, there are plenty of 10K events organised all over the UK.
Before you go and sign up though, you might be wondering “how long is a 10K run, and how should I prepare for it?”. The ‘K’ in a 10K is short for kilometres, meaning that a 10K run is 10,000 metres in distance. If you prefer to measure your distance in miles, this is equal to 6.2 miles. Being double the distance of a 5K, which is 3.1 miles, a 10K race is often regarded as the next step up from a 5K, to challenge your fitness and stamina.
If you use a you may be familiar with step counting. Fitness experts recommend that you should complete 10,000 steps per day. If we take into account an average stride length of 2.1 to 2.5 feet, you would reach around 12,500 steps over the distance of 10K, well above the recommended 10,000! Whether or not running a 10K is hard will depend on your current fitness level.
- If you haven’t done a 10K event before, you may be a bit apprehensive about the distance and how long it might take to run a 10K.
- Fortunately there are some really useful training plans out there that can help you to cross the finish line of your first 10K.
- Although it’s aimed primarily at training for a 5K race, the training plan is a good place to start on your journey towards completing a 10K.
The plan starts off with a combination of running and walking, gradually increasing the distance you run over a number of weeks. Once you are comfortable with a 5K run you can then continue to increase the length of your runs up to 10K. Who knows, once you’ve crossed the finish line you might want to set your sights on a half marathon or even a marathon! Finding the right running shoes can make a big difference to your training. : How many miles is a 10k run? 10km to miles
Can I walk 10km in 2 hours?
How Long Does It Take to Walk a 10k? – Depending on how fast you are moving, walking a 10k takes most people around 90 minutes to 2 hours. For example, if you walk each mile in 20 minutes, your 10k walking time will be roughly 2 hours and 5 minutes. This is a relatively leisurely walking pace, equivalent to 3.0 mph.
How many calories does a 10k run burn?
If you are looking for an exercise to help you to lose weight and burn off some extra calories, running will put you on the right track! Running a 10K (10 kilometres or 6.2 miles) is a popular choice amongst both beginners and experienced runners, due to the distance having a good balance between being challenging and achievable.
So how much can you hope to treat yourself after crossing the finish line? 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.
If you want to track your calories whilst running, here are five great fitness trackers to choose from;
Polar Grit X Pro watch Apple smartwatch Series 7 Fitbit Versa 3 Samsung Galaxy Watch 4 Garmin Instinct 2 Multi-Sport
Is it hard to run 10km in an hour?
5 Things I Wish I Knew Before My First 10k So you’ve mastered 5k, and now you’re thinking of taking on your first 10km? Well, this is everything you need to know about stepping up from a 5k to a 10k. In this blog, we’ll be taking you through how to set your goal, the types of training you should be doing, fueling for your training and the race itself, as well as how to get your mindset ready to tackle the 10km distance.10k – or 6.2 miles – isn’t to be sniffed at.
That’s actually quite a long way to run really hard, whether you’re a beginner or more advanced. Of course, adequate training will help ease the discomfort, to some extent, but the truth is the 10k is tough. Most runners who regularly run 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes.
More advanced runners will usually finish somewhere closer to 30 to 40 minutes. The benefit of training for a distance like a 10k over a half marathon or marathon is that the amount of time you actually have to spend running in your training is significantly less because you don’t need to put in such big mileage for your long runs, for example.
- This frees up some extra time to do some exercise that’s NOT running.
- But working on some cross-training – be it low-impact like cycling or swimming or some tougher gym sessions with weights – will really help with your overall performance over 10k.
- Doing core-strengthening and flexibility exercises, like yoga or pilates, can help improve your form and overall efficiency, and could even reduce your injury risk.
Ideally, try to incorporate core work into your routine at least twice a week on easy or cross-training days. Your training will thank you for it.
As well as doing more than just running, you should mix up the TYPES of running in your training, before tackling my first 10k.The 10K requires a mix of endurance and speed, so it’s important to train for both of those by tackling longer, slower runs, as well as shorter, faster ones.Olympic coach Andy Hobdell suggests this session – among others – for the speedier stuff:
8 to 10 1k reps at your goal 10k race pace with 2 minute walk or jog recovery in between. Once you get the hang of that, shorten the recovery time to 60 seconds. And at the other end of the running session scale, your long runs should not be done at the goal race pace.
- This is the most common mistake new runners make.
- These longer, slower runs help train your body to work more efficiently and build up your aerobic base which is vital for endurance activity.
- Don’t go off too quickly! This is something people often forget when they are running their first 10K.
- They get caught up in the excitement and if you’ve never taken part in a large organised race before, you may not realise that you’ll actually start a fair way back from the actual start line, so when the gun goes off, you all kind of shuffle forwards until you get to the actual start.
Your first 10k may even be a virtual one, so there won’t be the crowds at the start line anyway. But this tip still applies. You can meticulously plan how long it’s supposed to take you to run each kilometre of your 10k, but as soon as you get going it’s easy to forget that there are 10 of them to do – The first 3 or so may feel great. The good news is you don’t have to overthink fueling for the 10K. Most people who run a 10k in an hour or less won’t need to carry extra fuel with them on the run, like you would in a half marathon or marathon BUT, many people will tell you that when upping my running volume and intensity that you would need to make sure you are eating a bit more than normal! Fuelling and hydrating are as important as physically training for your 10K.
You should be able to finish runs when training for a 10k with enough energy that you could keep ongoing. And don’t neglect refuelling after your training runs either, that way you’ll be able to recover quicker and better. So there you have it – hopefully, these tips will help you on your first 10k. If you’ve run a 10k before and have something to add, leave us a comment and let us know what you learned.
Watch the full episode on this topic here: : 5 Things I Wish I Knew Before My First 10k
Can you do a 10k without training?
Can you race a 10K with no training? – Canadian Running Magazine Many runners will head into a race with previous race experience or will have at least trained for the race. There are always a few runners that will show up at the start-line without ever covering the race distance in training. RELATED: Going into a race untrained is less than ideal, but is the 10-kilometre distance the threshold for how far you can race without training? It depends on your current fitness levels, age, and the last time you ran any distance. If you haven’t run in the past 10 years, probably not or not at least to your satisfaction.
- You will need to be careful to not get injured, given no previous training.
- Your muscles and ligaments will be pushed to their limits very early on in the run, especially if you go out too fast.
- RELATED: In an endurance Niko McCarty, he looked at several cases of human beings pushing their endurance thresholds.
McCarty came out with the conclusion that all humans can at least run 10 kilometres (six miles). He notes that there are limits to performance, such as body energy and sleep, as humans need to have enough energy to continue running. The human body also requires glycogen (a glucose compound) for energy, but it burns quickly.
- This is why many runners will eat a meal before racing, as they will eventually deplete their glycogen stores and switch to anaerobic capacity, which causes lactic acid to build up in muscles.
- Several other limits McCarty noted are not set by training, but by your genetics.
- Your muscle structure, lung size, and even the length of your toes can play a role in limiting your running threshold.
https://www.instagram.com/p/CTnQmV7hNMo/ RELATED: What makes a 10K race difficult is the combination of the pace you set for yourself and how long you can hold that pace. The more you train for the distance, the faster you can complete it. Some elite runners will push themselves beyond their comfort zones to chase a personal best beyond what they are capable of.
Do I need to drink water during a 10k?
10K – For a 10K run, being well hydrated beforehand is again your main focus, with how much you drink during your run dependent on your thirst and the prevailing conditions. For this distance, plain water continues to be an effective fluid replacement, according to Patel.
How much is 10K gold worth?
Today’s Gold Prices
How many minutes is 10km by car?
Driving a car or riding a bike, 10km can be covered relatively quickly, taking around 15 minutes in a car or 30 minutes on a bike, assuming an average speed of 40 km/h and 20 km/h, respectively.
Is 10 km real gold?
10K gold is the least pure, least expensive, yet most durable, form of gold used widely in jewelry today. With its 41.7% gold purity, it’s the most impure gold available on the market that can still legally be called ‘gold’ in the US and most other countries.
What is a runners body?
What does a distance runner’s body look like? – A distance runner’s body is typically lean and thin, with toned lower legs and a slim upper body. It is built for endurance and is hallmarked by a low body mass and low body fat percentage. In 2012 the NPR released an infographic showing how a distance runner’s body has changed over the last several decades.
They found that while some runners are shorter and some are taller, in all cases distance runners are extremely light. This is because extra weight and mass is detrimental to running performance, especially over long distances. As an example, let’s look at the physique of British long distance runner Paula Radcliffe who is considered one of the best long distance athletes of her generation.
You will see that her body has many of the characteristics of a distance runner’s body. More on those in the next section. Related: Why do my legs itch when I run? How to prevent runner’s itch Related: How to fix a saggy butt: 5 exercises to lift your butt
How healthy is running?
Health Benefits of Running Reviewed by on June 22, 2021 Running is a popular form of exercise for a reason. It doesn’t need much equipment, and you can do it just about anywhere or anytime it is convenient for you. Plus, experts say it improves, Better cardio health.
- Running, or jogging, is one of the best cardio exercises you can do.
- Running for at least 10 minutes a day can significantly lower your risk of,
- Runners lower their chances of dying from heart disease by half.
- It also lowers your, the number of times your heart beats per minute when you’re at rest.
- This is an important indicator of your overall health and fitness.
The lower the rate, the more efficient your heartbeat. Better sleep, Quality sleep is essential for your health. Your body repairs itself when you’re asleep, which is why you wake up feeling refreshed. But try to avoid running too late in the day. This can interfere with how well you sleep at night.
- Triggers a release of endorphins, chemicals that help relieve pain or stress.
- These activate the brain and might keep you awake.
- Improved knee and back health,
- A study of 675 marathon runners found that they had a lower arthritis rate than other people.
- The runners’ knees and backs were both positively affected.
The more you run, the lower your odds of back problems as you age. Improved memory, If you find that you have problems with your memory, get running. It affects your brain in the short and long term. Aerobic exercise gets your heart rate up and makes you sweat.
- This can boost the size of your, the part of the brain responsible for memory and learning.
- Fewer colds,
- If you start to feel a little off, running for 30 minutes can trigger your to help you feel better.
- When you do aerobic exercises like running at least 5 days a week, you lower your odds of upper tract respiratory infections by 43%.
Better mood and energy, Many people run because they want to feel better. The exercise helps boost your mood, concentration, and overall quality of life. is real. Having a running goal in mind will help you stay committed. Be sure to set realistic, specific goals that you can measure.
Make a plan, and stay consistent.Create a routine you can stick to.Start with a mix of running and walking.Combine your running program with other forms of exercise for variety.Run with a friend, or join a local running club.
Talk with your doctor before making a running plan, especially if you have a medical condition or have not exercised in a long time. Your doctor will help you come up with a running program that won’t overstrain your body or mind. For the best results with your running program:
Eat a healthy and balanced diet.Don’t run right after eating.Drink plenty of water before, during, and after your run. Don’t turn your music up too loud. Stay alert and aware of what’s around you.Wear reflective clothes if running early in the morning or late in the evening.Tell someone where you plan to run and when you expect to be back.Avoid isolated and dangerous areas.Take regular breaks to let your body rest.If you get an injury while running, stop and get medical care right away.
© 2021 WebMD, LLC. All rights reserved. : Health Benefits of Running
Does running build muscle?
Does running build leg muscle? – Yes, running is good for building muscle in your legs. During you running training you will put most stress on the muscles from your hips down, including your glutes, thighs, calf muscles and so on. After each exercise session, the strain you’ve put on them will trigger your body to build more muscle.
Does walking tone your legs?
Can walking change your body shape? – In some ways, walking can transform you because it is a form of exercise. “You’re burning calories,” explains Lucy Macdonald, physiotherapist at Octopus Clinic, “If you use more calories than you consume then you start to break down the fat wherever it is stored in your body and this reveals your underlying muscle tone.” This can happen straight away, she says.
- The effect is immediate, but the longer you do it the greater the effect.” Walking is particularly effective for toning your legs and bum, she adds.
- The muscles you use when walking include your calf muscles, thighs and buttocks, so these areas will become more toned and shapely.” However, walking may not tone all areas of the body.
“It doesn’t work the muscles of your upper body,” Macdonald says, “so you won’t notice much benefit in this area compared to swimming, for example.” Jackson Fyfe, sports science lecturer at Deakin University, agrees that walking is not guaranteed to transform your body shape.
Can you lose weight walking 10k a day?
Frequently Asked Questions –
- Is 10,000 steps a day realistic? Walking 10,000 steps in a day is realistic for many people, but not realistic for others. Unless you ensure you get up and move around throughout the day, naturally incorporating activity breaks and movement, it may be difficult. You can also achieve 10,000 steps per day by setting aside time for walks and exercise. Once you make this a habit, you’ll likely find it a very realistic goal and many people go far beyond 10,000 steps per day.
- Is 10,000 steps enough to lose weight? Taking 10,000 steps per day can help you achieve weight loss as long as it leads to more energy being burned than you take in through your diet. If you are not losing weight walking 10,000 steps, you can increase your activity or reduce your calorie consumption to encourage weight loss.
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
- Tudor-Locke C, Craig CL, Brown WJ, et al. How many steps/day are enough? For adults, Int J Behav Nutr Phys Act.2011;8:79. doi:10.1186/1479-5868-8-79
- Tudor-Locke C, Schuna JM, Han HO, et al. Step-based physical activity metrics and cardiometabolic risk: NHANES 2005-2006, Med Sci Sports Exerc,2017;49(2):283-291. doi:10.1249/MSS.0000000000001100
- American Heart Association. American Heart Association recommendations for physical activity in adults and kids,
- Bassett DR, Toth LP, Lamunion SR, Crouter SE. Step counting: A review of measurement considerations and health-related applications, Sports Med.2017;47(7):1303-1315. doi:10.1007/s40279-016-0663-1
- Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance, Prog Cardiovasc Dis.2014;56(4):441-7. doi:10.1016/j.pcad.2013.09.012
Additional Reading By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Thanks for your feedback!
How many steps to burn 500 calories?
Chart showing the number of steps to burn 500 calories for Women –
|50 kg (110 lb.)||2.5 mph (4 km/h)||19,350|
|4 mph (6.4 km/h)||18,576|
|4.5 mph (7.2 km/h)||14,927|
|55 kg (121 lb.)||2.5 mph (4 km/h)||17,591|
|4 mph (6.4 km/h)||16,888|
|4.5 mph (7.2 km/h)||13,570|
|60 kg (132 lb.)||2.5 mph (4 km/h)||16,125|
|4 mph (6.4 km/h)||15,480|
|4.5 mph (7.2 km/h)||12,440|
|65 kg (143 lb.)||2.5 mph (4 km/h)||14,885|
|4 mph (6.4 km/h)||14,290|
|4.5 mph (7.2 km/h)||11,483|
|70 kg (154 lb.)||2.5 mph (4 km/h)||13,822|
|4 mph (6.4 km/h)||13,269|
|4.5 mph (7.2 km/h)||10,662|
|75 kg (165 lb.)||2.5 mph (4 km/h)||12,900|
|4 mph (6.4 km/h)||12,384|
|4.5 mph (7.2 km/h)||9,952|
|80 kg (176 lb.)||2.5 mph (4 km/h)||12,094|
|4 mph (6.4 km/h)||11,610|
|4.5 mph (7.2 km/h)||9,330|
|85 kg (187 lb.)||2.5 mph (4 km/h)||11,383|
|4 mph (6.4 km/h)||10,927|
|4.5 mph (7.2 km/h)||8,781|
|90 kg (198 lb.)||2.5 mph (4 km/h)||10,750|
|4 mph (6.4 km/h)||10,320|
|4.5 mph (7.2 km/h)||8,293|
|95 kg (209 lb.)||2.5 mph (4 km/h)||10,184|
|4 mph (6.4 km/h)||9,777|
|4.5 mph (7.2 km/h)||7,857|
|100 kg (220 lb.)||2.5 mph (4 km/h)||9,675|
|4 mph (6.4 km/h)||9,288|
|4.5 mph (7.2 km/h)||7,464|
Thus, it generally takes 13,000–16,000 steps to burn 500 calories (kcal). The above range is based on average-weight men taking 13,250 steps and average-weight females taking 15,750 steps daily. Your weight, speed, gender, and age will all affect how many steps you take. Suggested Read: Does Standing Burn Calories? If you’ve thought about everything above and still want to use walking to help you lose weight, here is some advice –
Is 1 km closer than 1 mile?
1.609 kilometers equal 1 mile. The kilometer is a unit of measurement, as is the mille. However, a mile is longer than a kilometer. ‘Mile’ is a bigger unit.