What’s a “good” 10K time?

Whether you’re gearing up for your first race or chasing a shiny new PB, one of the most common questions runners ask is, what’s a good 10K time? The truth is, there’s no one-size-fits-all answer. A “good” 10K time depends on your experience, fitness level, age, and even gender. But don’t worry, I’ve broken it all down for you in this post so you can set realistic, motivating goals based on you.

Whether you want to benchmark your current pace, compare average 10K finish times, or get tips on how to improve your speed, you’re in the right place. A

First Things First, What Is a 10K

A 10K race is 10 kilometres (or 6.2 miles) long. It’s one of the most popular race distances out there because it strikes that perfect balance between being challenging but achievable. It’s a great step up from a 5K and ideal for runners who want to test their endurance and speed.

What’s the Average 10K Time?

Let’s talk numbers. On average:

• Beginner runners tend to finish a 10K in around 60 to 75 minutes
• Intermediate runners usually aim for 45 to 60 minutes
• Advanced runners often run sub-45 minutes, with elite athletes going under 35 or even 30 minutes

But these times can vary quite a bit depending on age and gender.

⏱ Average 10K Times by Age and Gender

Here’s a quick look at typical finish times (rounded averages from race data):

Of course, there are speedy outliers in every age group, but these benchmarks can help give you a sense of where you stand and what’s realistic to aim for.

What’s a “Good” 10K Time for You?

A good 10K time is one that pushes you, suits your training background, and makes you feel proud. Here’s a rough guide based on experience:

• Complete beginner: Finishing is the goal! Anything under 75 minutes is great.
• New runner with a few months of training: 60–70 minutes is realistic
• Recreational runner: 50–60 minutes is a solid target
• Experienced runner: 45–50 minutes is a strong goal
• Competitive/club runner: Sub-45 or even sub-40 might be on your radar

How to Improve Your 10K Time

So, you’ve set your sights on a new PB? Improving your 10K time takes consistency, smart training, and a dash of confidence. Here’s how to get started:

1. Follow a Structured Training Plan

Random runs can only take you so far. To really improve your pace and endurance, you need a proper plan. That’s where Runna comes in. It’s my go-to running app and it’s helped me train for everything from 5Ks to marathons. Their 10K plans are tailored to your current fitness level and goals.
👉 Use my Runna code RWR2 for a discount on your plan!

2. Add Speed Work

Interval sessions, tempo runs, and fartlek training are game changers when it comes to shaving minutes off your 10K. Don’t be afraid to push the pace once or twice a week.

3. Strength Train

Building strength (especially in your legs and core) will help you run more efficiently and prevent injuries.

4. Nail Your Nutrition

Fueling right before and after runs will help your body recover and perform. For longer training runs, consider adding a bit of carb-based fuel to keep your energy up.

5. Practise Pacing

10K races can go south quickly if you set off too fast. Try even splits or a slight negative split (running the second half slightly faster) for your best performance.

So, what’s a good 10K time?

It’s whatever feels like an achievement for you. Don’t get caught up comparing yourself to others. Whether you’re finishing your first race or chasing sub-45, every step is worth celebrating.

And if you’re ready to level up, give Runna a try and use my code RWR2 for money off your training plan. You’ve got this!