Here at LFTO, we've written guides for every type of runner – whether you're lacing up for your first ever 5k or you're deep in the pain cave of an ultra marathon. But of all the race distances, the one that seems to cause the most head-scratching when it comes to expectations is the 10k.
It’s the goldilocks zone of distance running: short enough to race hard, long enough to need some training. You can rock up and jog it with friends, or you can take it seriously and try to smash a personal best. In either case, it’s an incredibly satisfying distance to complete – especially when you hit a time you're proud of.
So what actually makes a "good" 10k time? Let's dig into the numbers.
How long is a 10k race?
You're not gonna believe this: 10k race is 10 kilometres long – or 6.21 miles. That’s 25 laps of a standard 400m track, or about 12,400 steps if you're counting. It’s also just about half the distance of a half marathon, making it a natural progression for runners stepping up from 5ks.
Related: What's a good half marathon time?
Because 10k is a standardised distance, you'd think race day times would be easy to compare. But between road races, trail events, and fun runs, actual finish times can vary wildly depending on course profile, terrain, and who turns up to run.
That's why it helps to look at real race data across a wide range of participants, which we'll get into shortly.
What's the average 10k finish time?
Since 10k events attract runners of all experience levels, average finish times vary depending on age, gender, terrain, and race conditions. According to compiled data from RunRepeat, the average male 10k finish time is around 57 minutes, while the average female time is closer to 1 hour and 6 minutes.
That's based on global road running data – mostly flat, mostly urban, mostly chip-timed. It gives us a good benchmark, but it's even more useful when we break that data down by age.
According to Running Level, a 30-year-old male running at the 50th percentile typically clocks a 10k in 54 minutes, while a woman of the same age group averages around 1:02.
So, a good time? Depends who you ask. But let's get a bit more specific.
Analysis: Kendal Mountain Festival 10k race
I checked the finishing data for the 10k race at Kendal Mountain Festival – it's a good pick for this article because the race always has a large and varied set of participants, so we can more accurately define 'good' through a breakdown of percentiles. Science, baby! Or, I guess, data!
The Kendal Mountain Festival 10k is run on hilly, muddy terrain, with a mix of road, trail and rocky singletrack. Despite the slower course, we still see a wide range of performances.
Looking at the 2023 results, the median finish time for men aged 18-39 was around 54 minutes. The top 25% finished under 48 minutes, and the top 10% came in at around 46:30 or faster.
Women aged 18-39 had a median finish time of 1 hour 14 minutes. That sounds slow until you remember it's a trail race with serious elevation. The fastest 25% finished under 1:04, and the top 10% broke the hour mark – around 57 minutes or faster.
How fast is a 'great' 10k time?
Let's set some definitions. If you're finishing in the top 10% of runners in your gender and age group, we're calling that a great time. According to Running Level, a man aged 30 running a 10k in 41 minutes or less is in that top 10%. For women aged 30, a sub-48-minute 10k is similarly impressive.
Even on trail, we see similar patterns. At Kendal, only a handful of men broke 45 minutes, and only a few women got under an hour. So if you're eyeing the podium or just want to feel properly speedy, aim for those numbers.
How to finish with a 'good' time
Want a more realistic target? Finishing in the top half is still a great achievement. Based on both global data and the Kendal results, here are some ballpark figures:
Men aged 18-39: under 54 minutes
Women aged 18-39: under 1 hour 14 minutes
Beyond those figures, here's a rough guide from general running data:
Top 50% (average) 10k times by age group
Men
18–29 | 52–54 minutes
30–39 | 54–55 minutes
40–49 | 56–58 minutes
50–59 | 59–60 minutes
60–69 | 1:01–1:03
70+ | 1:05+
Women
18–29 | 59–62 minutes
30–39 | 62–63 minutes
40–49 | 63–64 minutes
50–59 | 65–68 minutes
60–69 | 70–75 minutes
70+ | 79–85 minutes
Of course, these times will vary based on the race. Trail races will skew slower, and fast, flat road races will skew faster. No points for guessing the kind of race we prefer here, though. Did I mention this factual article was also heavily biased?
How should you pace a good 10k?
Figuring out what's a good running pace is a fine balance between control and ambition. If you're aiming for that coveted sub-45 minute time (what we've defined here as a "great" benchmark) you’ll need to hold a pace of roughly 4 minutes 30 per kilometre, or about 7 minutes 15 per mile. That’s solid, focused running that requires both fitness and strategy.
A sub-60-minute 10k is arguably the best all-round indicator of a "good" time. If that's the target, you’re aiming for 6 minutes per kilometre, or 9 minutes 40 per mile. That’s a steady, consistent effort that most recreational runners can achieve with some dedicated training. I wouldn't chat at that pace, mind you.
Either way, your best bet is even pacing: resist the urge to charge off the line, keep things controlled through the middle, and wind it up in the final couple of kilometres if you’ve got the legs. A well-paced 10k should feel manageable at halfway, tough by 7k, and borderline heroic by the final kilometre. That’s the sweet spot.
Trail vs road: which is better?
That's a trick question. They're just different. If you're chasing a personal best or want an easier time benchmarking your progress, road 10ks are more consistent. We'd say you need to hit under 50 minutes to call your time 'good' if you're a full road runner.
But if you want adventure, views, mud, and a reminder that running can be fun – not just fast – then hit the trails.
At Kendal, the vibe was part race, part party. Most runners weren't stressing over finish times – they were grinning at the top of Scout Scar and charging downhill like giddy kids.
So yes, a good time can be a number on your GPS watch. But it can also be the feeling of running through the woods with your mates and a cowbell ringing in the distance.
That's my horribly cheesey secret answer: A good 10k is one you enjoyed. (It's also under an hour).
About the author
Milo Wilson is LFTO's full-time running guru and gear tester. He spends his weekends destroying trail running shoes and praying for forgiveness on account of his blight on the environment. Milo has been spearheading run content for 2 years here, and his favourite race distance, aptly enough, is 10 gosh darn kilometres.