The 10k doubles the 5k's distance but more than doubles its discipline requirement: 40-70 minutes just below threshold, where the margin between 'strong' and 'surviving' is a handful of seconds per kilometer. It rewards a season of aerobic base more than any single workout, and punishes optimistic openers with a long, public fade. For mixed-modal athletes, a solid 10k means running volume in WODs simply stops being a limiter.
| Level (Time) | Men | Women |
|---|---|---|
| beginner | 65:00+ | 72:00+ |
| intermediate | 55:00 | 61:00 |
| advanced | 46:00 | 51:00 |
| elite | sub 40:00 | sub 44:30 |
Where does your Run: 10 km land?
Log it once and the app places you on this table automatically, then tracks the trend.
Ride the edge conservatively: hold goal pace through 7 km feeling 'comfortably hard', then race the final 3. The middle kilometers (4-7) decide everything - stay on pace when your mind wanders. Fuel normally beforehand, hydrate the day before, and consider water at halfway on warm days. Build with weekly long runs (up to 12-14 km easy) and threshold work; the 10k is 90% aerobic, so easy volume is the currency. Even 1 km splits are the goal; a fade past 15 s/km means the opener was a lie.
Beginner: build to continuous 10k with run-walk intervals over 8-12 weeks; time only matters after the distance is comfortable.
Log every result, see your progress over time, and know exactly where you stand.
Free on iOS and Android. No account needed to start.