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How Long Does it Take to Run 10 Miles?

10 miles, or 16.09 kilometers, is a road running event that is a relatively common distance in countries that use miles as a unit of reference.

It’s a great transition point for runners who have run 10K but aren’t ready for a half marathon.

In this article, you will find out how long it takes to run 10 miles and you will find answers to the most common questions on this topic.

The average time to run 10 miles is around 1 hour and 39 minutes, which means that the average running pace is 9:54 minutes per mile. Numerous factors, such as age, sex, fitness level, experience, weather, and terrain will all affect the result.

How long does it take to run 10 miles

Depending on the running pace, the table shows how long it takes to run 10 miles.

Minutes per mileMinutes per kilometer10 miles (time)

You can use my running pace calculator to calculate the time it takes to run 10 miles running at a certain pace.

You can also calculate how fast you will run if you run 10 miles in a certain amount of time.

What is the average 10-mile run time for beginners?

For beginners, the average 10-mile time is about 1 hour 55 minutes, which means that the average running pace is 11:30 min/mi.

Beginners might not be able to run the whole 10 miles continuously without stopping.

In that case, they should combine running and walking segments.

You must listen to your body and be patient. In time, your fitness level will only get better and better.


If you are a beginner, walk breaks are a useful training method that will help you build your fitness. Over time, you will build enough endurance and you will no longer need walk breaks.

Read more: Is It Bad To Take Walk Breaks During A Run?

Why is it good to take walk breaks during training

What is the average 10-mile run time for advanced runners?

For advanced runners, the average 10-mile time is about 1 hour 9 minutes, which means that the average running pace is 6:54 min/mi.

Advanced runners usually run 10 miles as a part of fartlek training, intervals, tempo run, or long run.

What is a good time for a 10-mile run?

Most runners think that a good 10-mile time is everything under 1 hour 20 minutes (8:00 minutes per mile).

Good mile time depends on numerous factors, such as age, sex, fitness level, experience, time, and terrain on which you run.

It is difficult to give a precise answer because it varies from person to person.

For someone, a good 10-mile time will be 1 hour 10 minutes, while another runner will be unhappy with that result. A good 10-mile time is a result you will be happy with.


Don’t compare yourself to others. Everyone is different. Follow your results and push your boundaries. Enjoy running and progress gradually to train without injury, because that’s most important.

If you want to improve your 10-mile time, here is a FREE 10-mile training plan (with PDF).

What is a good time for a 10-mile run

What’s the fastest 10-mile run?

The women’s fastest 10-mile run is 49:29 (mixed race, an average pace of 4:57 minutes per mile), and it was run by Caroline Chepkoech KIPKIRUI in Ras Al Khaimah (UAE) in 2018.

The men’s fastest 10-mile run is 44:04 (the average pace of 4:24 minutes per mile), and it was run by Bernard Kibet in Kosa (JPN) in 2022.

Is running 10 miles a day good?

Running 10 miles a day is not good for beginners or for those prone to injury.

Also, if you want to improve your running skills then it is not recommended even for experienced runners.

It is necessary to have complete rest at least one day a week to reduce the risk of injury and the occurrence of overtraining.

Likewise, if you want to progress, you have to put your body under different kinds of strain by doing different workouts.

Read more: How to Train for a 10-Mile Run?

How to train for a 10-mile run

Is running 10 miles a week enough?

Running 10 miles a week is enough for beginners. If you run 3 times a week the training will be approximately 3 to 4 miles long.

Is running 10 miles hard?

Beginners can find it difficult and challenging to run 10 miles continuously, without stopping.

On the other hand, experienced runners will not find 10 miles challenging.

However, if they run at a fast pace and push their boundaries, they will also find 10 miles difficult and challenging.

Is 10 miles a long run?

Running a 10-mile long run is considered adequate when preparing for a 5K, 10K, or half marathon.

But keep in mind that if you are preparing for a marathon, then that will not be enough.

How can I run 10 miles without stopping?

To run 10 miles continuously, without stopping, follow these tips:

  • Initially, combine running and walking segments
  • Gradually shorten your walking segments and run longer
  • Train at least 3 times a week
  • Take at least 1 day off between workouts
  • Don’t think about pace, listen to your body
  • Run at a conversational pace at which you can say a full sentence while running without exhausting yourself
How can I run 10 miles without stopping

Do I need water on a 10-mile run?

During a 10-mile run, you need water in certain cases, depending on how fast you run, what the weather is like, and how hydrated you are.

Water is needed while running 10 miles:

  • If you run 10 miles at a pace slower than 8 min/mi
  • The air temperature is above 77 degrees Fahrenheit
  • You are not hydrated enough

How many calories does a 10-mile run burn?

Running 10 miles will burn you an average of about 1000 calories.

The exact number of calories spent while running 10 miles depends on the runner’s weight and fitness level, their pace, the terrain they run on, and the weather conditions.

The heavier you are, the more calories you will burn because you have to carry more weight and work harder to run the same distance at the same pace.


According to the calories burned running calculator, a runner who weighs 180 lbs will spend approximately 1400 calories by running 10 miles at a pace of 10:00 min/mi, while a 130 lbs runner will spend approximately 1011 calories.

Read more: How Heavy Is Too Heavy to Run? (17 Tips for Heavy Runners)

how many steps are in 10 miles

The average number of steps in 10 miles

It takes approximately 21000 steps to walk 10 miles, and approximately 15000 steps to run 10 miles.

To calculate an accurate figure, you need to consider a number of different factors, such as gender, height, weight, stride length, and pace of walking or running.

For example, a shorter person will have to take many more steps to cover the same distance, unlike a taller person.

You can use a calculator to determine exactly how many steps it takes to walk or run 10 miles.

The study calculated the average number of steps that need to be taken per mile while walking or running.

The table shows an overview of the steps required to cross 10 miles at a given speed.

MilesAverage walk
20:00 min/mi
12:26 min/km
Brisk walk
15:00 min/mi
9:19 min/km
10:00 min/mi
6:13 min/km
Fast run
8:00 min/mi
4:58 min/km
12252 steps1935 steps1672 steps1400 steps
1022520 steps19350 steps16720 steps14000 steps

Read more: How Many Steps Are in 10 miles? (Detailed Answer)


Matea Matošević

Hi, I’m Matea! I’m an Olympic Marathon Runner, founder, and writer behind OLYRUN.com. On this site, I provide help in the form of my knowledge and experience to all who love running and active living. Read more…