{"id":7425,"date":"2022-05-04T21:25:54","date_gmt":"2022-05-04T20:25:54","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=7425"},"modified":"2023-10-13T20:22:16","modified_gmt":"2023-10-13T19:22:16","slug":"how-many-miles-is-a-10k","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-many-miles-is-a-10k\/","title":{"rendered":"10k in miles: How many miles is a 10k?"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>The 10k is one of the most popular running distances along with the 5k. <\/p>\n\n\n\n<p>It attracts high levels of participation across the globe.<\/p>\n\n\n\n<p>Its popularity lies in the fact that the 10k distance is long enough to represent a challenge, but short enough to remain accessible to a beginner runner.<\/p>\n\n\n\n<p>If you&rsquo;re training for your first 10k, you may be wondering how many miles is a 10k?<\/p>\n\n\n\n<p>Many runners go on to run a 10k having completed a 5k. <\/p>\n\n\n\n<p>Whether you&rsquo;re new to running or have already a few 5k runs under your belt, then this guide will offer tips on training for a 10k.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>10k in miles: How many miles is a 10k?<\/li>\n\n\n\n<li>What is the average 10k time by age and gender?<\/li>\n\n\n\n<li>What is a good 10k time?<\/li>\n\n\n\n<li>What is the fastest 10k time?<\/li>\n\n\n\n<li>What is a good pace for a 10k?<\/li>\n\n\n\n<li>How to train for a 10k<\/li>\n\n\n\n<li>10k training tips <\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-683x1024.png\" alt=\"how many miles is a 10k\" class=\"wp-image-7427\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how many miles is a 10k\" class=\"wp-image-7427 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>10k in miles: How many miles is a 10k?<\/strong><\/h2>\n\n\n\n<p>A 10k in miles is 6.2 miles.<\/p>\n\n\n\n<p>For comparison, a 5k in miles is 3.1 miles so a 10k is effectively double the distance.<\/p>\n\n\n\n<p>If you&rsquo;re training for a 10k and you are used to running a 5k, then there are a few things you need to consider.&nbsp;<\/p>\n\n\n\n<p>Firstly, you will need to build up your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\">endurance and stamina<\/a> to be able to run 6.2 miles on race day.<\/p>\n\n\n\n<p>You&rsquo;ll also need to ascertain your 10k race pace as you won&rsquo;t be able to run at your 5k race pace for a 10k &ndash; more on that below.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/5k-in-under-25-minutes-training-plan\/\" data-type=\"post\" data-id=\"1494\">How to run a 5k in under 25 minutes <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the average 10k time<\/strong> <strong>by age and gender?<\/strong><\/h2>\n\n\n\n<p>The average time for a 10k depends on a number of factors, including your age, gender and fitness levels.&nbsp;<\/p>\n\n\n\n<p>Your injury history and the race course terrain can also determine your 10k average time.<\/p>\n\n\n\n<p>If you&rsquo;re a beginner runner, then a 10k race time of 50 to 70 minutes is an achievable goal. <\/p>\n\n\n\n<p>If you&rsquo;re able to <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/\" data-type=\"post\" data-id=\"5535\">run a 10k in 45 minutes or less<\/a>, then this is a huge achievement.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/first-10k\/\" data-type=\"post\" data-id=\"12879\">11 things I wish I&rsquo;d known before running my first 10k<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Average 10k time by age and gender<\/strong><\/h3>\n\n\n\n<p>Here are the average 10k times by age and gender:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Age<\/strong><\/td><td><strong>Male<\/strong><\/td><td><strong>Female<\/strong><\/td><\/tr><tr><td>16-19<\/td><td>46:36<\/td><td>01:00:21<\/td><\/tr><tr><td>20-24<\/td><td>51:40<\/td><td>59:50<\/td><\/tr><tr><td>25-29<\/td><td>53:31<\/td><td>01:02:25<\/td><\/tr><tr><td>30-34<\/td><td>54:21<\/td><td>01:02:31<\/td><\/tr><tr><td>35-39<\/td><td>54:21<\/td><td>01:02:09<\/td><\/tr><tr><td>40-44<\/td><td>53:31<\/td><td>01:02:37<\/td><\/tr><tr><td>45-49<\/td><td>55:35<\/td><td>01:03:27<\/td><\/tr><tr><td>50-54<\/td><td>56:12<\/td><td>01:04:04<\/td><\/tr><tr><td>55-59<\/td><td>59:00<\/td><td>01:07:41<\/td><\/tr><tr><td>60-64<\/td><td>58:48<\/td><td>01:09:51<\/td><\/tr><tr><td>65-69<\/td><td>01:03:02<\/td><td>01:18:57<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-5k-to-10k-running-apps\/\" data-type=\"post\" data-id=\"4360\">5k to 10k: 5 of the best 5k to 10k running apps<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-683x1024.png\" alt=\"how many miles is a 10k\" class=\"wp-image-7428\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-683x1024.png.webp\" alt=\"how many miles is a 10k\" class=\"wp-image-7428 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a good 10k time?<\/strong><\/h2>\n\n\n\n<p>Your 10k time will depend on various factors including your age, gender, running experience and fitness levels. <\/p>\n\n\n\n<p>A good 10k time is 49:43 which is the average 10k time across all ages and genders. <\/p>\n\n\n\n<p>This means you have to run 8:00 minutes per mile \/ 4:58 minutes per km. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">The ultimate beginner 10k training plan: Week by week plan + printable<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is the fastest 10k time?<\/strong><\/h2>\n\n\n\n<p>The male 10k world record holder is long distance runner Rhonex Kipruto with a time of 26:24. <\/p>\n\n\n\n<p>This equates to 4:15 minutes per mile \/ 02:38 kilometres per km. <\/p>\n\n\n\n<p>The female 10k world record holder is former half marathon record holder Joyciline Jepkosgei with a time of 29:43. This equates to 04:47 minutes per mile \/ 02:58 minutes per km. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/\" data-type=\"post\" data-id=\"5535\">How to run a 10k in 45 minutes or less<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a good pace for a 10k?<\/strong><\/h2>\n\n\n\n<p>Pace is essentially how fast you need to run to achieve your desired race time.<\/p>\n\n\n\n<p>If you&rsquo;ve set yourself a goal of <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-faster\/\" data-type=\"post\" data-id=\"1390\">running 10k in 60 minutes<\/a>, for example, then your 10k pace needs to be 9.39 minutes per mile or 6 minutes per kilometre.&nbsp;<\/p>\n\n\n\n<p>Use a <a href=\"https:\/\/www.active.com\/fitness\/calculators\/pace\" target=\"_blank\" rel=\"noopener\">running pace calculator<\/a> to determine your pace based on your desired race time and distance.<\/p>\n\n\n\n<p>Below you will find a 10k pace chart to help you determine your baseline pace depending on your goal race time. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>10k pace chart<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>10k race pace<\/strong> <strong>(mins per mile)<\/strong><\/td><td><strong>10k race time<\/strong><\/td><\/tr><tr><td>05:00<\/td><td>31:04<\/td><\/tr><tr><td>06:00<\/td><td>37:17<\/td><\/tr><tr><td>07:00<\/td><td>43:30<\/td><\/tr><tr><td>08:00<\/td><td>49:43<\/td><\/tr><tr><td>09:00<\/td><td>55:55<\/td><\/tr><tr><td>10:00<\/td><td>1:02:08<\/td><\/tr><tr><td>11:00<\/td><td>1:08:21<\/td><\/tr><tr><td>12:00<\/td><td>1:14:34<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">What is a good 10k time? Average 10k times by age and gender<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to train for a 10k<\/strong><\/h2>\n\n\n\n<p>The first step when training for a 10k is to find a suitable 10k training plan.&nbsp;<\/p>\n\n\n\n<p>A <a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">beginner 10k training plan<\/a> will typically last between 8 to 10 weeks depending on your running experience and desired race time.<\/p>\n\n\n\n<p>If you&rsquo;re an intermediate or advanced runner, then you may well be able to train for a 10k in 4 to 6 weeks by using an <a href=\"https:\/\/www.runwithcaroline.com\/intermediate-10k-training-plan\/\" data-type=\"post\" data-id=\"4256\">intermediate 10k training plan<\/a>.<\/p>\n\n\n\n<p>A well-rounded 10k training plan will include the following runs and workouts:<\/p>\n\n\n\n<ul>\n<li>1 to 3 easy runs<\/li>\n\n\n\n<li>1 long run<\/li>\n\n\n\n<li>1 speed training session<\/li>\n\n\n\n<li>1 strength training or cross training session<\/li>\n<\/ul>\n\n\n\n<p><strong>Easy run<\/strong><\/p>\n\n\n\n<p>Easy runs are designed to be just that &ndash; &lsquo;easy&rsquo;.&nbsp;<\/p>\n\n\n\n<p>Don&rsquo;t worry about speed or pace during these runs, as long as you cover the required distance and run at a gentle pace.&nbsp;<\/p>\n\n\n\n<p>You should be able to comfortably hold a conversation when you run. In this plan you will have three easy runs per week.&nbsp;<\/p>\n\n\n\n<p><strong>Long run<\/strong><\/p>\n\n\n\n<p>The long run is essential to any 10k training plan to help build your endurance and stamina.&nbsp;<\/p>\n\n\n\n<p>Long runs should be run at a slow pace. Don&rsquo;t be afraid to take walking breaks if you need to. Your goal is to cover the distance.<\/p>\n\n\n\n<p><strong>Speed training<\/strong><\/p>\n\n\n\n<p>Speed training is a great way to increase your speed and power as a runner. <\/p>\n\n\n\n<p>This type of training is designed to get you running at a faster pace so you feel comfortable running at certain speeds. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">tempo running<\/a>, <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">strides<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/\" data-type=\"post\" data-id=\"6258\">Fartlek training<\/a> are all forms of speed training that you can include in your training routine.<\/p>\n\n\n\n<p><strong>Strength training<\/strong><\/p>\n\n\n\n<p>Also known as resistance training, <a href=\"https:\/\/www.runwithcaroline.com\/30-day-strength-training-plan-for-runners\/\" data-type=\"post\" data-id=\"5246\">strength training<\/a> is essential for any runner to improve their strength, improve their running form and economy and reduce their risk of injury. <\/p>\n\n\n\n<p>One of the key benefits of strength training is that it helps to reduce the risk of common running injuries in runners like <a href=\"https:\/\/www.runwithcaroline.com\/prevent-knee-pain-when-running\/\" data-type=\"post\" data-id=\"5673\">runner&rsquo;s knee<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\" data-type=\"post\" data-id=\"1538\">IT band syndrome<\/a> which are the bane of many runners. <\/p>\n\n\n\n<p>Strength training also helps to keep you strong and healthy as a runner. <\/p>\n\n\n\n<p><strong>Cross training<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/cross-training-tips-for-runners\/\" data-type=\"post\" data-id=\"1172\">Cross training<\/a> is essentially adding different types of training into your routine, such as walking, swimming, cycling or yoga. <\/p>\n\n\n\n<p>These exercises are normally aerobic in nature, and can be viewed as &lsquo;active recovery&rsquo;. <\/p>\n\n\n\n<p>By adding different forms of training, you will add more variety into your plan. Cross training like cycling also helps to build your <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">endurance and stamina<\/a> as a runner.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">7 of the best running workouts to build endurance, strength and speed&nbsp;<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-683x1024.png\" alt=\"how many miles is a 10k\" class=\"wp-image-7429\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-683x1024.png.webp\" alt=\"how many miles is a 10k\" class=\"wp-image-7429 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/how-many-miles-is-a-10k-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>10k training tips<\/strong><\/h2>\n\n\n\n<p>Now you know what goes into training for a 10k, here are 9 tips on how to run a 10k:<\/p>\n\n\n\n<p><strong>#1 Warm up<\/strong><\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\" data-type=\"post\" data-id=\"1084\">warm up<\/a> is essential before any run, no matter if you&rsquo;re running a 5k, 10k, half marathon or marathon.<\/p>\n\n\n\n<p>A warm up has two main parts: jogging and dynamic stretching. You may also want to include <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">running form drills<\/a> in your warm up.<\/p>\n\n\n\n<p><strong>#2 Cool down<\/strong><\/p>\n\n\n\n<p>The <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\" data-type=\"post\" data-id=\"2608\">cool down<\/a> after a run is an important step in the recovery process. <\/p>\n\n\n\n<p>A cool down can help to reduce the risk of injury and reduce muscle soreness after a run.<\/p>\n\n\n\n<p>Aim to include static stretches in your cool down.&nbsp;<\/p>\n\n\n\n<p><strong>#3 Stretch and foam roll<\/strong><\/p>\n\n\n\n<p>Another integral part of the recovery process is stretching and foam rolling in between your runs.&nbsp;<\/p>\n\n\n\n<p>Whilst stretching increases your flexibility and mobility as a runner, foam rolling has been shown to improve circulation in your muscles.&nbsp;<\/p>\n\n\n\n<p>Check out my guide of the <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-foam-rolling\/\">benefits of foam rolling for runners<\/a> for more information and tips.<\/p>\n\n\n\n<p><strong>#4 Fuel your running<\/strong><\/p>\n\n\n\n<p>Nutrition is key when it comes to running longer distances like a 10k.&nbsp;<\/p>\n\n\n\n<p>You&rsquo;ll want to ensure you are fuelling your body in the right way before a run and eating the right foods after a run to aid recovery.<\/p>\n\n\n\n<p>Carbohydrates should be your main source of fuel before a run, whilst protein should be consumed after a run to help with muscle repair.<\/p>\n\n\n\n<p><strong>#5 Stay hydrated<\/strong><\/p>\n\n\n\n<p>When you&rsquo;re dehydrated, this can make you feel sluggish on your run. Dehydration can also contribute to that <a href=\"https:\/\/www.runwithcaroline.com\/heavy-legs-when-running\/\" data-type=\"post\" data-id=\"4128\">&lsquo;heavy legs&rsquo; feeling<\/a> on a run.<\/p>\n\n\n\n<p>Ensure you&rsquo;re drinking enough water throughout your training plan and on race day itself.<\/p>\n\n\n\n<p><strong>#6 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>A decent pair of running shoes, along with the right running gear, can make or break your race.<\/p>\n\n\n\n<p>After all, you don&rsquo;t want a pair of running shoes that feel uncomfortable or give you blisters on race day.<\/p>\n\n\n\n<p>Ensure you wear the right pair of running shoes throughout your training and on race day. You can find tips on choosing the right running shoes in my <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\">running shoes guide<\/a>.<\/p>\n\n\n\n<p><strong>#7 Rest and recover<\/strong><\/p>\n\n\n\n<p>Unfortunately, <a href=\"https:\/\/www.runwithcaroline.com\/symptoms-of-overtraining-when-running\/\">overtraining<\/a> is still a common problem in the running community and is caused by not taking adequate amounts of rest of recovery in between runs.<\/p>\n\n\n\n<p>A good training plan will include 1 to 3 rest days. <\/p>\n\n\n\n<p>Ensure you use these rest days &ndash; in other words don&rsquo;t be tempted to run on your rest days &ndash; as you will risk burnout and injury.<\/p>\n\n\n\n<p><strong>#8 Perfect your form<\/strong><\/p>\n\n\n\n<p>Proper running form is all about helping you run in the most efficient way possible in order to improve athletic performance and reduce the risk of injury.<\/p>\n\n\n\n<p>Posture, <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\" data-type=\"post\" data-id=\"1516\">foot strike<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\" data-type=\"post\" data-id=\"5155\">cadence<\/a> are all elements of running form.<\/p>\n\n\n\n<p>You can find more information on running form in my <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">running form and technique guide<\/a>.<\/p>\n\n\n\n<p><strong>#9 Join a running group<\/strong><\/p>\n\n\n\n<p>Running as part of a group is a great way to boost your confidence and <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">running motivation<\/a>, inspire you to run and make you accountable for your runs.<\/p>\n\n\n\n<p>A running group can also be a great support network. <\/p>\n\n\n\n<p>And you never know &ndash; you may also make some new friends in the process!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The 10k is one of the most popular running distances along with the 5k. It attracts high levels of participation across the globe. Its popularity lies in the fact that the 10k distance is long enough to represent a challenge, but short enough to remain accessible to a beginner runner. If you&rsquo;re training for your &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9331,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[78,316],"tags":[195,106],"mv":{"thumbnail_id":9331,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/05\/35-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7425"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=7425"}],"version-history":[{"count":39,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7425\/revisions"}],"predecessor-version":[{"id":13598,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/7425\/revisions\/13598"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9331"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=7425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=7425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=7425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}