To achieve a 45 minute 10k pace you will need to run at a pace of around 7:15 minutes per mile or 4:30 minutes per kilometer to come in at just under your desired time.
As with any running you will have put in a lot of training to get to that stage so every second will count and can be the difference between getting a sub-0:45 10k or not. We’ve included the splits below in both miles and kilometers as we know most runners have a preference even if the race markers for 10km races are generally marked out at one kilometer intervals.
Pacing in miles
Pacing in km
What’s the average time for a 10k?
This depends on many factors such as your fitness levels, your gender, your age, as well as your race experience but MedicalNewsToday has put together the following table using data from a 2020 analysis of recreational runners.
|Age in years||Averages for males||Averages for females|
Just remember these are averages so there will be runners who are faster and runners who are slower. So whilst it’s interesting information there will be a majority of runners who fall outside of these average times.
How long is a 10k?
A 10k race is 10 kilometers or 6.2 miles (6.21371 miles if you want to be precise, but generally it’s rounded up to the simpler measurement).
Training for a 45 minute 10k
You will probably have a rough idea of your normal 10k pacing as you can run them more frequently than you would for a distance like a marathon or half marathon. That’s not to say it’s an easier distance as it’s a mixture of speed work and endurance, and you will want to understand how you body copes with the pacing. It’s no good going flat-out for the first 5km then running out of energy for the remainder of the run.
Your weekly training sessions should consist of tempo runs, speed runs and longer runs along with recovery and rest.
Your starting level of fitness will determine the time you’re aiming for and the 10km pacing you will need to run. If you’re already an established runner then it may only be seconds you’re taking off your PB, but if you’re not a regular 10km runner then there is plenty of scope to knock more time off.
That being said, for many it’s a great achievement to be able to run and complete a 10km distance no matter the time, and as long as you’re having fun and can feel proud of what you’ve done then that’s the most important thing.
Tips for completing a 10k
If you’ve trained properly for your 10k then you shouldn’t have an issue completing it, but if you’re pushing yourself by either going for a personal best or a target you’ve set yourself then there are a few tips to help you complete your run.
- Have a race strategy and pace yourself accordingly
- Stay mentally tough and have a mantra for when you’re feeling it.
- Distract yourself. This could be through music or by playing mental games.
- Break your run down into 10 one kilometre chunks.
- Just remember it’s only two 5kms.