10k Run Benchmarks

We've done the research so you don't have to; below is a list of the best sites to use to benchmark your time in the 10K. This list was most recently updated on August 15, 2023. We'll update again as new sources become available or old one’s change.

Source	Average Benchmark	Dataset	Data Source
Marathon Handbook	70-90 mins (beginner) 49:43 (a good time) 43:00 (advanced) 38:00 (elite)	12 Age Categories Ages 0-99 Male and Female Average Time by Country Fastest Times	Data compiled from runrepeat.com Global Running statistics which reviewed 9.1 million runners of all ages and genders worldwide. The data covers 96% of US race results, 91% of the race results from the EU, Canada, and Australia and a big portion from Asian, Africa and South America...
Healthline	50-70 minutes 43-50 minutes (advanced)	12 Age Categories Ages 0-99 Male and Female Includes Pace Calculator	Medically reviewed by Jake Tipane, CPT — written By Emily Cronkleton and Tamera Clifton, CPT. Sample size and composition not available.
Verywell fit	60 miin (average) 45 min (advanced) 30 min (elite/pro)	Mixed Ages Male and Female Elite Athletes Includes Pace Calculator	Data from USATF (United States Track and Field) global track and field records, athletes only. Compiled by Christine Luff, ACE-CPT.
Revel Sports	Men - Under 50 mins Women - Under 55 mins	Mixed Ages Male and Female Various Ability Levels Percentile Placement	Data compliled by Alex Randall based on Revel Sports Running Blog internal research. Sample size and composition not available.
Widsom Running	1:02:11	12 Age Categories Male and Female Various Ability Levels Percentile Placement Includes Pace Calculator	Data compliled by Alex Roven who runs 2 marathons each year and a half marathon every week. Sample size and composition not available.
Olyrun	55 - 77 minutes	12 Age Categories Ages 0-99 Male and Female Various Ability Levels Includes Pace Calculator	Data compliled by Matea Matosevic, an Olympic Marathon Runner. Sample size and composition not available.
Running Level	Male 46:43 Female 54:13	17 Age Categories Ages 10-90 Male and Female Various Ability Levels Percentile Placement Includes Pace Calculator	Data researched compliled by Michael Clark founder of Strength Level, a successful strength benchmark forum. Sample size and composition not available.

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