icon-account icon-glass

Join the community!

We'll keep you up to date with interesting news, product information and offers so you never miss out.

No boring newsletters and we'll never share your address. You can unsubscribe at any time.

Popular Products

The Lean Protein
Whey protein powder for weight-loss.
The Energy Booster
Pre/intra-workout powder with BCAAs.
The Glow Booster
Collagen supplement for skin.

Here’s The Average 10k Time And How To Improve Your Time

8th December 2021

8th December 2021

By Beth Shelper

Participation in running has grown 57% in the last ten years alone, so it’s pretty unquestionable that many of us partake in the sport to keep us healthy: mind, body and soul.

But however you feel about running: whether you’re an avid runner or a complete newbie, running a 10k is a great goal to aim for. 10k converts to 6.2 miles and is the great distance for a runner with some experience that wants a bit of a challenge.

When it comes to running a 10k, though, it’s important to be aware of the average 10k time so that you know where you match up to, as this acts as a pretty helpful guide so that you can keep track of your progress – especially if you’re training for an upcoming race, fun-run or event.

Being in-the-know when it comes to this information is key to ensuring you’re on the right track when it comes to reaching your fitness goals! But what is a good 10k run time? 45 minutes? One hour? 2? Here’s the average time to run a 10K, and helpful tips and ways to improve your run time, too.

What is the average 10k time?

It’s important to note that the average 10k time will vary from person to person due to a number of factors, with many reflecting the stage of your running journey. Age is also a really important factor when it comes to your average 10k time, too.

For example, someone who is just starting out in their running journey will run a very different 10k race than someone that has been running marathons for years. And that is A-Okay. It’s all about perspective.

What is a good 10k time?

For someone with a relatively healthy stature that engages in regular exercise, the average 10k time is anywhere between 50 minutes and 70 minutes. For those that run more regularly, you can expect this time to fall somewhere between the 40 and 50 minute mark.

Average 10k time by age

But, like we said, age is a hugely important factor, and a study by The State of Running in 2019 reiterated this statement. This analysis mapped the results of a global running participation database that detailed the information of over 70,000 events dating back to 1986 to 2018, with results showing that those aged between 16 and 19 ran the fastest 10k race overall. Hmmm, guess youth really is on their side.

Preparing to run the 10k race

When preparing to run any race, there are four key components: nutrition, hydration, stretching and music. All important – who doesn’t love a good playlist during a particularly challenging run?

  • Maximising your nutrition

It’s important that if you’re planning on running a 10k any time soon (and want to improve your average 10k time) that you’re following a healthy, nutritious diet.

Make sure you’re getting in your five-a-day (yes, really), include fibre in your diet through foods such as potatoes, bread and pasta, and make sure you’re getting a source of calcium (through dairy products or alternatives). Oh, and don’t forget the protein.

  • Staying hydrated

We recommend that you ensure you’re properly hydrated at least thirty minutes before you run, as a general rule of thumb. An hour before is the absolute golden spot, though.

If you need an extra energy boost, pop some pre-workout into your water (like The Energy Booster), and try and avoid bottled sports drinks. They often contain unnecessary sugars and dyes that take away the goodness of a bottle of water or a good, research-backed pre-workout like ours. Just saying.

Make sure you take some water out with you on your run, but we recommend you drink this in small, regular sips rather than big gulps so that you can avoid a nasty stitch at the halfway mark. Ouch.

  • Fail to prepare, prepare to fail

The key to injury prevention is in the pre-run or pre-workout stretch, and this is where that annoying old saying that your teacher used to say to you comes in: fail to prepare, prepare to fail.

If you head straight off into a 10k run with no prior stretching, you’re going to pull a muscle. Period.

So don’t rush the process. Warm up and stretch properly, and then you’re good to go. Slow and steady wins the race and all that.

  • Your playlist of choice

A playlist is a very personal thing, and a running playlist is even more sacred. We’d even go as far as to say that the quality of your running playlist is a key player in the indication of your workout.

Make sure that you’ve got your music streaming platform of choice ready and raring to go, packed with your favourite motivational tunes: the louder the better. If you need some inspiration, though, check out our favourites below. We’re sure they’ll help you improve your 10k run time in no time…

How to improve your 10k run time

Now you’re clued up, you’re probably thinking about ways to improve your run time, right?

The key to improving your run time is practice and perseverance, as good things come to those who wait, but here’s how to improve your run time:

  • Switch up the pace

Challenge yourself with a mix of sprints amongst your usual pace to get your body used to a faster pace. One step at a time.

  • Engage in Tabata training

If you don’t know what Tabata training is, get to know. Tabata training, or Tabata protocol, is a type of HIIT that requires a hard and fast training style to really test and challenge your body to work to its max. You can find out more about Tabata training in our Innermost guide to Tabata training, and we really recommend.

  • Work on your form and stride

Improving your running form is a great way to maximise your speed. Make sure that your posture is correct with your head held high and your back straight, focus on your breathing and make sure you’re not over-striding. Remember to relax and GO!

  • Run whenever you can

…. See you at the finish line!


  • Run Repeat (2019). The State of Running 2019. Click here.

Product Spotlight

Need Expert Advice?

Other Insights

7 Expert Gym Tips to See Faster Results at the Gym
From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more