Perhaps you’ve conquered the 5k and have set your sights further afield, or are a seasoned racer chasing a PB. Either way, 10k is a distance that tests your stamina while still allowing you to push your pace.
“A 10k run is one of the most accessible, particularly for those who are looking for a challenge but perhaps not go full pelt with a marathon,” confirms Esmee Gummer.
It’s a mileage that’s only gaining momentum, especially with the rise of community running events and club culture across Mzansi. According to Strava, running club participation has jumped by 59% globally, and if the packed line-ups at local races are anything to go by, South Africans are definitely on the move.
READ MORE: 18 Running Clubs In South Africa To Kickstart Your Journey
You may be curious as to how you measure up to the average 10k times. However, before we share Strava’s exclusive data, we’d like to insert the trite – but nonetheless true and critical – reminder that how fast you finish a 10k is unique to you and dependent on a range of factors like age, sex, base fitness level, your menstrual cycle, nutrition and training.
The data below is broken down based on age and experience (first 10k, 10k after a year, and 10k generally) for women, so use it only as a rough guideline. And if you’d like to make the most out of your training or improve your time, we’ve got some expert tips to help you get there as well. Side note: while the stats are based on UK runners, they still offer a solid benchmark for anyone chasing a faster finish.
Meet the experts: Sarah Campus is a PT, gym instructor, nutrition coach and founder of LDN MUMS FITNESS. Ania Gabb is an Asics Frontrunner. Kevin Rail is an ACSM, ACE and NASM-certified personal trainer and senior contributor at Premium Saunas. He holds a BS in Sport Management/Fitness and Wellness and has over 25 years’ experience. Esmee Gummer is a PT, ultra runner, founder of the Say Yes Club and ambassador at realbuzz, provider of charity running programmes.
Average 10k Time By Age And Experience
Age ranges are given as of 2025.
As of May 2025, the data shows that of women who uploaded their runs to Strava, the average time for those aged 13-28 was 59 minutes and 35 seconds. For beginners in the same age group, their first 10k run took 1 hour and 20 seconds, while those who ran again a year after their first 10k finished in 57 minutes and 10 seconds.
For those aged 29-44, beginners finished in 1 hour, 1 minute and 9 seconds. Those who had been running for a year ran it in 59 minutes and 17 seconds, and generally millennial women completed the distance in 1 hour and 25 seconds.
Gen X’ers tended to finish in an average of 1 hour, 2 minutes and 41 seconds, while those running for the first time completed 10k in 1 hour, 3 minutes and 3 seconds.
Women aged 61-79 (‘boomers’) who ran a year after their first 10k crossed the finish line in 1 hour, 6 minutes and 54 seconds – compared to 1 hour, 7 minutes and 46 seconds for their very first 10k.
Curiously, the average times across all age groups were slower than the times submitted a year after the first 10k, suggesting that the dataset didn’t include many people who ran much longer than a year.
Kevin Rail also gives some ball-park figures:
- Beginners in their 20-30s have a finishing time of around 1 hour 10 minutes
- Intermediate women in their 20s-30s run a 10k in close to 54 minutes, while those in their 40s complete it in 56-58 minutes
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What’s A ‘Good’ 10k Time For A Woman?
Remember that a “good’ 10K time for a woman can vary depending on age, fitness level and running experience,” says Ania Gabb, Asics Frontrunner. “On average, a good time for a woman who’s generally fit and healthy would be somewhere between 50-70 minutes.”
“The average for women is 1 hour and 3 minutes,” clarifies Gummer.
For those looking for more specific reference points, according to RunRepeat’s data, to be in the top 50% you need to run 10k in under 01:06:54. If you can run a 10k in under 01:01:02, then you are in the top 30% of women.
To be in the fastest 10% of 10K runners, you should finish faster than 48:11 minutes. And to be among the best 1%, you should aim to be faster than 36 minutes 18 seconds.
Can You Run 10k In An Hour?
Breaking 1 hour for a 10k stands within reach for most healthy adults who train three to four days per week, assures Rail. ‘”Consistency over a 12-week block that gradually builds to 20 or more miles each week usually carries a beginner under the hour mark. The key is even pacing and full recovery between quality efforts so that each workout adds adaptation.”
Gabb agrees: “With good training it is doable for a woman to run 10k in an hour.”
“For those looking to complete a 10k run within 1 hour and 10 minutes, you would need to be running at a speed of 6:59 per km,” says Gummer. “This is doable, but it is essential to remember that everybody is different.”
Tips For Improving Your 10k Time
1. Train regularly
You won’t improve your 10k time if you don’t train regularly, says Campus. “Aim to run at least three to four times a week.”
“I’d aim for three to five runs per week,” echoes Gabb. “Prioritise session quality; if you’re unable to do five sessions, then make the three worthwhile.”
2. Practice a range of run types
Vary your runs in length and intensity to improve speed and endurance, say Campus and Gabb. Campus suggests that you integrate the following into your workout:
- interval training
- tempo runs (“comfortably hard” pace for around 20-60 minutes)
- hill runs
- long runs
Rail adds:
- Place most weekly mileage in an easy conversational zone to build an aerobic base
- Include strides (short bursts (10-15 seconds) of fast running, rest and repeat for eg, 5 rounds) and simple drills like high knees after easy runs to sharpen form
“This keeps your training from getting boring, a common reason why people stop running,” Campus points out.
Include structured speed intervals
“Devote one day to structured speed,” says Rail. For example, that could be:
- 5 x 1k interval at your 10k pace, followed by equal-duration jogging intervals as rest
- 6 x 800m at 10k pace with a 90-second rest between reps, says Gabb
Gradually increase distance
Gabbs advises that you gradually increase your mileage slowly and safely. “Add no more than 10% per week.”
3. Don’t forget about strength training
Strength training exercises help build stronger, more dynamic core and leg muscles, says Campus. “They will improve your running efficiency”, which could help you run faster.
“Focus on your core, glutes, quads, hamstrings and calves,” echoes Gabb. “But don’t forget your ankle and hip mobility!”
“Perform two short strength sessions that cover squats, lunges, hip hinges and planks to improve running economy and protect joints,” advises Rail.
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4. Focus on form
Different runners have different forms based on their experience, body type, and other factors, notes Campus. “However, work on an efficient arm swing, a relaxed upper body, and striking at your mid-foot. That will help you save energy while improving your time.”
5. Recover properly
Rest is a critical part of becoming a faster runner, advises Campus. Some people think they’ll increase speed by training extensively every day. However, overtraining can cause injuries that drastically slow your progress. Be sure to rest one or two days a week and any time your muscles feel abnormally sore.
Never underestimate recovery, firmly agrees Gabb. “Slow down on recovery runs, stretch as often as possible, and actually rest on your rest days.”
Consider sauna or passive heat exposure once or twice a week if available, adds Rail, “as this form of controlled heat stress can expand plasma volume and lower perceived exertion during hard runs, provided hydration follows every session”. This is more relevant for advanced runners, but can be a useful tool when used sensibly.
6. Set achievable goals
Establish what you think is a good 10k time at your current experience level and aim for that, advises Campus. Once you achieve it, try for an even better PB.
7. Fuel well
Hydration and a healthy diet are extremely important when training for a faster 10k, say Campus and Gabb. Eat balanced meals that contain healthy fats, carbohydrates and protein, says Gabb – and drink plenty of fluids, advises Campus, to help you perform your best.
READ MORE: 5 Foods That’ll Give You A Major Energy-Boost Before A Run
10k Records
There are different world records for the 10k according to the surface the distance is run on: road and track, says Campus. Track is usually quicker.
The current 10k world record for track is Kenya’s Beatrice Chebe. She ran a history-making 28:54.14 at the 2024 Prefontaine Classic Diamond League meet on 25 May 2024. Chebet also became the first woman to break the 29-minute barrier over this distance.
The women’s 10k road record was set by Kenya’s Agnes Ngetich in a record-breaking time of 28:46 at the 10K Valencia Ibercaja on Jan 14 2024.
Glenrose Xaba, a South African long-distance runner, set a national record in 2024 with a 10K time of 31:12 in Durban.
“These numbers sit far beyond everyday goals, yet they remind every runner that your body adapts when stress is applied with precision and recovery is respected,” says Rail. “Keep progress steady, log results every month, and adjust the plan when fatigue lasts beyond a day. The finish clock will move in the right direction.”
This article by Kate Cheng was originally published on Women’s Health UK.
