How much to run: Answers for beginners, amateurs, and experienced runners

How long should it take you to run 10 kilometers?

The answer is both simple and complex: there is no single "correct" or "ideal" time for 10 km. It all depends on many factors, the main one being your current fitness level and running experience. Age, gender, course terrain, weather, health status, and quality of training—all of these also affect your final result.

However, there are general benchmarks to help you understand which category you fall into and what to expect or strive for based on your level.

Estimated 10 km time by experience level

Beginner

You’ve just started running, training regularly for a few weeks or months. Maybe you’ve already completed a 5 km run and are now preparing for your first 10 km. Your main goal is to finish the distance, possibly with walking breaks.

Typical time: from 1 hour to 1 hour 30 minutes or more. For a beginner, finishing is already a victory. Don’t focus on the clock—enjoy the process.

Intermediate runner (amateur)

You run regularly (2–4 times a week), have already participated in 5–10 km races, and can complete 10 km without walking or with only short breaks. You may already be working on improving your time.

Typical time: between 45 minutes and 1 hour. This is a large group of runners, and many amateurs maintain this pace for years, gradually improving it.

Experienced runner

You’ve been running for many years, train systematically (often 4+ times a week), include various types of workouts (intervals, tempo runs, long runs), have clear time goals, and possibly compete.

Typical time: less than 45 minutes. For experienced amateurs, times often range from 35 to 45 minutes (and for those approaching elite level—even faster).

How to run the right way

Your personal progress matters more

Don’t compare yourself to other runners. Compare today’s result to yesterday’s. Training consistency and gradual improvements are what you should focus on.

Race conditions

Your time on a hilly course in hot weather will differ significantly from your time on a flat course in cool, ideal weather.

Training

To improve your time, you need a structured training plan that includes different types of running workouts, as well as rest and recovery.

Earlier, we explained how to turn a regular walk into an effective workout.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.