How fast do you run 10k?

[SharingMichelle]

I usually do it in about 56 minutes.

I want to get faster but I'm not sure how.

I thought i was doing okay, but have just been reading on a runners' forum that sub 40 minutes is a good aim. I can't imagine how i would ever manage that.

I'm late 30s and pretty fit I think (or I thought anyway).

Last time I ran 10k I was 58 and my time was 1.01.

Do you do intervals, hills or longer runs, @SharingMichelle. You're a lot faster than me.

You can find charts to estimate what your 10k potential time is based on your age+gender, assuming an avg VO2max. More accurate if you know your real VO2max. I am a huge underachiever, but I don't think the chart understands things like lard-ass-itis.

48:58! I'm 46. I think any possibility of sub 40 has been and gone for me, but I'd like to think I can get closer to 45mins.

What kind of training and how much are you doing now? what's your BMI ?

Michelle - I'm assuming you're female based on the name, in which case sub-40 is remarkable and I would say unachievable (I'm mid-30s and used to do 49mins and would never have thought about aiming for sub-40 as being a possibility).

On a different note, I found that they key to getting faster was building up the distance whilst running at my target pace, so if you were aiming for 40mins, do a 4min km, have a walk for 4 mins they try to do another and repeat until no longer able to keep up the pace. You could either increase the number of km run each session or decrease the walk between each km.

I'm 39 and have done it in 48:38 but that was part of triathlon training last summer. Probs closer to 54 now I've had a few months off.

I know someone in her 40s who runs sub 40 10Ks but she does a lot of training and is very good - only started doing running in the last 5 years though so it is possible. Think you really need to join a running club though for tips and motivation.

Barnes79 is right, 40 mins would win most local 10k races. Not impossible but those women literally eat sleep and breathe to train.

Ignore the sub 40! I once did a sub 45mins, I was about 35 and probably at my very fittest. Last time I ran a 10K was circa age 45 and I just about managed sub 60mins.......I'm now 54 and can't run due to a couple of long term injuries. Just enjoy doing what you can do whilst you can

Interval training is a good way to increase your speed, as well as hill training! I think if you have the time to put into training, it is possible to get faster, you just have to be careful not to injure yourself by doing to much too soon!

Thanks for all the answers. This is interesting.

I run about 3 times a week - a couple of 5ks and a 10k. I do a lot of weights and strength training as well as various fitness classes. Probably 6+ hours of decent exercise a week. What I haven't done though is interval training, or working on my time per km as suggested upthread. I'm a bit lacking in hills where I live but I can give the other things a go.

I'm going to forget the idea of sub-40 min. I'm going to set myself a goal of sub-50 min and see how that goes. My knees and shins can get grumbly quite easily, so I'm not very interested in upping my distance tbh.

I was running yesterday - near the end of a 10k, all going well, cheerfully upping my speed for the last km, when I was overtaken by a man-gazelle, loping past me effortlessly, one stride to every three of mine and 100 yards ahead of me in under 2 minutes. Some people are more built for running than others.

Try this calculator.

I've been running for nearly 9 years and my PB is 50 minutes. I'm not exactly speedy though!

Yes, sub 40k is exceptionally good. Not elite good (Jo Pavey gets close to 31 mins I think) , but certainly an extremely good club runner and good enough to win a local race.

My PB is 46 mins but to get from there to 40 mins would probably be impossible because natural talent does play a part - would imply a 5k time of 18 mins which aint never gonna happen.

Maybe the man gazelle was fresh into a 2 mile quickie, not tired after 10k

I'm around the 55 min zone. (35, been running 3 years)

Currently marathon training so aiming for 60 min 10k distances. Could routinely do it in 57 mins with a bit of effort. My personal best is 53:28, and I vomited.

It's a distance I don't really train for, IYSWIM. I try to increase speed on 5k, but not over longer distances.

Interval training uphill will help of course

Join a club. They will have structured steelwork sessions. Run with people faster than you so you have to push yourself

Steelwork? Speedwork

1.05 and I was pleased with that until I read this thread!

Right. OP here. I've been experimenting.

I've measured out a kilometer and tried running it faster than my usual pace.

I've got down to 4.32m but it made me want to cry / vomit / die. To me it feels like sprinting (ha!) and I couldn't possibly keep it up for 10k. Of course, I don't have to - I need to keep playing around with it until I'm running it in 5m, then I'll perhaps try doing it twice in 10m and so on.

Joining a running group is a great idea. I'm likely moving to a new (very hilly) city in the next couple of months, so I'll wait and join in the new place.

Am also running a 10k race this weekend and can't wait to see how my official times compare with what my free download app thinks I do.

Batwoman - be pleased! Own it. ALL running is better than no running.

35, 42 mins.

Oh and started regularly running (1x week) only 3 months ago.

What I do do is a lot of HIIT classes. If you do that, back to back, a fast 10K run is a breeze!

38, my pb is about 48 but it's all gone downhill last four years since I had the kids.
These days under an hour and I'm doing well

I do 46 minutes. Join a club. It'll definitely help