How long does it take to run 10K? Average score by age and gender.

10 km is the only way for every novice runner to advance to the half-horse and the whole horse, and it is also the most ideal target distance for beginners. As the second most popular event besides half-horse, it needs a certain running ability and endurance to complete. Whether you are a novice runner who just finished 5 kilometers or a runner who wants to improve your running speed in summer, first look at how much your time has dropped compared with other runners of the same age and gender, and then run for your next 10K race!

How long does it take to run 10K? How long does it take to run 10K by age and sex? In addition to age and gender, cardiovascular health, skeletal muscle and so on. , may affect your personal performance. But on average, if the average runner is healthy and runs 24-50 kilometers a week, he is expected to finish the 10K race in 50-70 minutes. More advanced runners usually finish the race in 43-50 minutes.

In Britain and America, for example, the average score of 10K is about 53 minutes for men and 63 minutes for women. As far as men and women are concerned, Ethiopia, where the world's elite marathon runners gather, runs very fast in the 10K race. Kenyan men run fastest on average, while China women run fastest on average.

In Britain and America, the average performance of men 10K is about 53 minutes, and the average pace of women 10K is about 5 minutes and 35 seconds per kilometer. The average pace of women is about 6 minutes per kilometer 12 seconds; It may take 7 minutes and 30 seconds to 9 minutes and 20 seconds for a novice to pace; It takes about 90 to 10K for pedestrians to complete120k.

According to the degree of running training, the average pace of diligent runners is 4 minutes and 20 seconds per kilometer; Leisure runners are between 6 minutes 12 seconds and 8 minutes 4 1 second. Please remember to keep a steady pace in the 10K race, so as to save some strength for the later period and prevent the physical overdraft from breaking out prematurely.

The grade depends on the factor 10K. The average grade depends on factors such as age, gender and health level.

1. Health level also includes musculoskeletal health. Therefore, it is necessary to adopt the correct running method to relieve pain, avoid injury, and solve the problems such as tibial splint, plantar fasciitis and runner's knee as soon as possible.

2. Making a training plan and gradually reaching the target time can ensure that you can reach the standard more smoothly on the day of the competition, and you can also better understand the limitations of your running.

3. Age and gender are immutable conditions, and they are also the lowest reference indicators of 10K, which helps novices to confirm their general goals and directions when they start trying. Please refer to the following table:

5K average speed by age and gender? Precautions for beginners of healthline running If you just start a trial run, it is recommended to try running for 5K before running10k. As long as you are healthy and eat the schedule steadily, you will be ready for the race in a few weeks.

If you are about to take part in the first race of 10K, please start with an easy run, and then slowly increase the distance and intensity to improve your endurance. At the same time, avoid running too long or too fast. If you feel pain or fatigue, stop the operation immediately to avoid injury. And balance the running time through easy cross-training (such as yoga, swimming or Tai Ji Chuan).

How to run faster? In order to improve your speed, endurance and running performance, you need to improve your overall physical fitness level, integrate all kinds of running training into your daily training, and often change with the situation. Including: don't focus on calculating pace, do all kinds of training to improve speed, including rhythm running, interval training and climbing training. In addition, you can try to increase the step frequency per minute.

It is impossible to challenge a difficult schedule, including cross-country running hills, streams or uneven terrain. Training in unfavorable conditions, such as heat-resistant training in hot weather and running in cold or rainy days, will help you adapt to various weather conditions. If you can, you can practice on the track in advance.

Try cross-country running to challenge uneven terrain. In order to avoid injury, choose one day to do strenuous exercise every week, do regular classes on other days, and take at least one full day off every week. Rest and recovery are very important! Especially in the week before the start of the competition, you should rest more, run within 5 kilometers to relax your muscles, and you must rest two days before the competition. In the days when there is no high-intensity running training, you can incorporate walking into your daily activities and keep your body flexible by stretching.

Muscle strength training and running training can improve stability and endurance, such as weight training, self-weight training and resistance band training. And you can do a lot of stretching exercises to relax your body and keep flexibility.

A healthy diet and adequate sleep can improve the overall health. In diet, eat less and eat more, mainly intake complex carbohydrates, fresh fruits and vegetables, lean protein and healthy fat, avoid processed foods and sugary foods, promote hydration by drinking plenty of water and electrolyte drinks, and limit the intake of caffeine, alcohol and diuretics (such as green tea and black tea).

Know your limits, challenge yourself, give full play to your full potential, and help yourself understand where your limits are.

When you finish a 10K race, you will definitely feel a sense of accomplishment. At the same time, you can start making training plans for the first half of your life!