Running a 10K as an absolute beginner
Running is a great way to exercise, and running a 10k, which is 6.2 miles, can be a great goal for a beginner.
Your 10k time is going to depend on many factors including your age, sex, weight, previous training and fitness level. No two runners share exactly the same characteristics or do exactly the same training, and thus, their 10k times will vary.
On average, most runners who are reasonably fit and clock about 15 to 30 miles per week can expect to finish a 10K race in between 50 to 70 minutes, but an avid runner in excellent health could expect to finish in about 43 to 50 minutes. Age is an important factor in your 10k time. A reasonably fit 30 year old man can expect to finish in around 54 minutes, whilst a 50 year old in the same shape might come in a little slower at around 56 minutes.
Other factors, such as the type of terrain where the race is taking place, the altitude and your preparation can all affect your running times. Even if you run a bit slower than average, simply being able to finish a 10k race is a great achievement. After all, being fit enough to run these races requires training and effort.
Don’t be discouraged if your final time is a bit slower than expected; keep training and you’ll get better. If you’re new to running, it’s important to train regularly to build endurance. It’s perfectly possible to go from a sedentary lifestyle to running a 10k in a relatively short amount of time - and I should know! But it requires perseverance and dedication.
Slowly increasing the distance of your runs is the best way to train for a 10k, so if you’ve never trained for a race before, start out with lighter, shorter running sessions and progressively increase the duration and intensity. If you start out running for too long or at a pace that’s too fast for you, you’ll be far more likely to develop injuries. Any injury could side-line you for an indefinite period, so staying healthy while you train is a priority.
I started by going out for no more than 15 minutes at a time three or four times a week. Your aim should be to eventually run three times a week - 30 minutes twice a week (say on a Tuesday and Thursday), with a longer run at the weekend. Every other week, try to increase your weekend run by around half a mile. You should be to be able to run 4 miles (6.5 kilometres) with ease at least two weeks before your 10k race.
It’s okay not to exercise on the days when you’re not scheduled to run, but if you still want to work out, go for a walk or take a yoga class. It’s important to allow your body enough time for recovery, so don’t be tempted to do too much too soon.