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Original poster

Is your 10k time double your 5k time?

20 replies

TheOtherBennetSister · 05/02/2023 05:40

Or do most people get a bit slower when they run further distances?

I do a timed 5k most weeks and am comfortably at about 28 minutes, but I was nearly 1hr 10m for a 10k today. I don't mind a bit (and I walked up a long hill because my running buddy got a stitch) but I'm curious.

OP posts:
MorganSeventh · 05/02/2023 06:18

I think the rule of thumb is double your 5k time and add 3 minutes. Longer distance running uses more slow twitch muscles, so training at 5k isn't a direct read across to running a 10k. Also, different distances work better for different body types - elite long distance runners are slim built, while sprinters are muscular - and most people have a natural bias towards one or the other.

Monkeytapper · 05/02/2023 06:21

My 5k parkruns are usually about 30 mins and 10 races usually 1.01-1.02, still can’t get under an hour!…so just as above poster has said

MorganSeventh · 05/02/2023 06:22

There are various online race time calculators if you're interested. I've found this one pretty accurate:

www.runnersworld.com/uk/training/a761681/rws-race-time-predictor/

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Exercise & fitness Fitness
NoKnit · 05/02/2023 06:49

I think this depends on the mileage you are doing in training. I've run for 20 years and don't go by my times anymore. It all depends on how much I've trained that week.

I did a parkrun yesterday just under 24 minutes and have done 10ks in 50mins but depends how I feel on the day.

It doesn't really matter at the end of the day. I don't run to push myself and improve my times

NoKnit · 05/02/2023 06:59

Sorry I didn't make much sense. I mean if my mileage is currently high on a weekly basis then I'm faster in races.

However if I run a 10k race without a few rest days that week I won't be as fast as if I have rested at least one day, possibly two before

Demonto · 05/02/2023 07:06

MorganSeventh · 05/02/2023 06:18

I think the rule of thumb is double your 5k time and add 3 minutes. Longer distance running uses more slow twitch muscles, so training at 5k isn't a direct read across to running a 10k. Also, different distances work better for different body types - elite long distance runners are slim built, while sprinters are muscular - and most people have a natural bias towards one or the other.

This works for me and my PBs; c.25 mins and 53 mins.
DH is closer, he's faster; 16 mins v 35 mins (that's more like my 5k time at the moment Blush)

chutneypig · 05/02/2023 07:16

A few years back I got a 5k, 10k and half marathon PB on 3 consecutive weeks - started 2 hours 11 for the half, 26.20 for 5k and 55.05 for 10k. It's the fittest I've ever been and was off the back of training for the half.

I'm currently trying to get back there but I'm a way off.

shamoola · 05/02/2023 07:28

If you're running at your max for a 5k and you're are wrung dry at the end then clearly running for double the distance at that same effort is going to be very hard. I would say that if you can do that you could have gone faster in your 5k.

FloofyDuck · 05/02/2023 07:33

This is interesting, my 10k time is usually pretty exactly double my 5k. If anything I find the second half of a 10k I'm faster than the 1st half. I think this is partly mental I.e I know I'm on the home straight for the second half which spurs me on, and partly to do with the terrain where I live. My 10k route means I have more downhill sections than uphill whereas my 5k has more uphill.

sarahc336 · 05/02/2023 07:33

Yeah a 10k is normally a bit longer than double your 5k as most people slow down during the last 5k section

xsquared · 05/02/2023 07:48

Not quite as I cant sustain my 5K pace over longer distances.

I recently ran a 22 minute 5K, but was absolutely dying by the end. 10K pb according to Strava is 46:23, which I ran within a HM race.

illiterato · 05/02/2023 07:55

The other thing is terrain. If it’s very hilly then you tend to lose more time on the ups than you gain on the downs so a run with a lot of hills is generally slower than one on the flat. You really need to compare a flat 5k with a flat 10k

Benjispruce4 · 05/02/2023 07:57

32 and 1hr 03

Mummyneedsacoffee · 05/02/2023 07:57

At my fastest 5k I was 23.30. 10k was 52 mins.

im not very fit at the moment so my average 5k is around 26/27 mins and my 10k about 57 mins. Not quite double .. I couldn’t keep my 5k pace up if I’m honest!!

pictoosh · 05/02/2023 08:00

Pretty much yes.

Original poster
TheOtherBennetSister · 05/02/2023 08:02

Interesting!

Lots of reasons why I ran badly today. Looks like I may never crack the hour though, even with better training and a happier race.

OP posts:
Sammysquiz · 05/02/2023 08:04

My 5km is 29 mins and my 10km is 1hr 2 mins.

I’m in awe at some of the PBs on here. I’d love to speed up a bit, seem to have plateaued.

stayathomer · 05/02/2023 08:06

I think once or twice it has been but generally I’ve a problem with timing and do a good start so I can add up to 15 minutes at times to my finish🙈

IbizaToTheNorfolkBroads · 05/02/2023 08:12

Bizarrely, when I was running a lot, my 10K was occasionally a minute or 2 less than twice my 5k time. I used to go all out for a sprint finish.

Fizbosshoes · 05/02/2023 08:17

As previous people have said it tends to be a bit more than double (if everything else is equal)
You couldn't compare an off road, hilly 5k with a flat , road 10k for example.

I think the formula for half marathon to marathon is either double plus 10 min or double plus 20 min.

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