How Long Does It Take to Run 10 Miles?
The average recreational runner completes 10 miles in about 80 to 100 minutes, depending on fitness level. Beginners typically take 100–130 minutes, intermediate runners 70–90 minutes, and advanced runners under 70 minutes. Ten miles is the signature "long run" distance — the weekly backbone of half marathon and marathon training.
Calculate Your Running Time
Distance: 10 mi (16.09 km)
10-Mile Times by Experience Level
| Level | Men's 10-Mile | Women's 10-Mile | Per-Mile Pace |
|---|---|---|---|
| New runner | 1:50–2:20+ | 2:00–2:30+ | 11:00–15:00 |
| Beginner | 1:30–1:50 | 1:40–2:10 | 9:00–13:00 |
| Intermediate | 1:10–1:30 | 1:20–1:40 | 7:00–10:00 |
| Advanced | 55:00–1:10 | 1:03–1:20 | 5:30–8:00 |
| Elite | Under 50:00 | Under 55:00 | Under 5:00 |
A sub-90-minute 10-miler (9:00/mile) is a solid recreational benchmark. A sub-80 (8:00/mile) indicates strong fitness. A sub-70 (7:00/mile) is advanced.
Ten miles is the distance where pacing strategy becomes essential. Running the first 5 miles too fast leads to a dramatically slower second half.
10-Mile Times at Common Paces
| Pace (min/mile) | 10-Mile Time | Half Marathon Equivalent | Level |
|---|---|---|---|
| 6:00 | 1:00:00 | 1:18:40 | Advanced |
| 6:30 | 1:05:00 | 1:25:13 | Advanced |
| 7:00 | 1:10:00 | 1:31:46 | Strong intermediate |
| 7:30 | 1:15:00 | 1:38:19 | Intermediate |
| 8:00 | 1:20:00 | 1:44:52 | Intermediate |
| 8:30 | 1:25:00 | 1:51:25 | Recreational |
| 9:00 | 1:30:00 | 1:57:59 | Recreational |
| 9:30 | 1:35:00 | 2:04:32 | Recreational |
| 10:00 | 1:40:00 | 2:11:05 | Beginner |
| 11:00 | 1:50:00 | 2:24:12 | Beginner |
| 12:00 | 2:00:00 | 2:37:18 | Beginner-walker |
Your 10-mile pace is the best predictor of half marathon performance. Add 15–30 seconds per mile to your comfortable 10-mile pace for a realistic half marathon target.
Where Your 10-Mile Pace Ranks
Extrapolating from RunRepeat (2024) half marathon data (10 miles ≈ 76% of a half marathon):
| Percentile | Men's Approx 10-Mile | Women's Approx 10-Mile |
|---|---|---|
| Top 1% | Under 58:00 | Under 1:06:00 |
| Top 10% | Under 1:10:00 | Under 1:20:00 |
| Top 25% | Under 1:18:00 | Under 1:28:00 |
| Average (50th) | ~1:23:00 | ~1:35:00 |
| Bottom 25% | Over 1:31:00 | Over 1:46:00 |
How 10-Mile Times Change by Age
| Age Group | Typical Men's 10-Mile | Typical Women's 10-Mile |
|---|---|---|
| 20–29 | 1:10–1:28:00 | 1:20–1:42:00 |
| 30–39 | 1:12–1:30:00 | 1:22–1:45:00 |
| 40–49 | 1:16–1:35:00 | 1:27–1:50:00 |
| 50–59 | 1:22–1:43:00 | 1:35–2:00:00 |
| 60–69 | 1:30–1:56:00 | 1:44–2:12:00 |
| 70+ | 1:44–2:20:00+ | 2:00–2:35:00+ |
5 Real-World Examples
1. The Half Marathon Long-Run Staple
Laura, 35, runs 10 miles every Saturday as part of her half marathon training. At an easy 9:15/mile long-run pace, the session takes 1 hour 32 minutes 30 seconds. She runs slower than her race pace (8:20/mile) because the purpose of the long run is endurance, not speed.
At 140 lbs, Laura burns approximately 1,050 calories (140 × 0.75 × 10). She carries a handheld water bottle and takes one energy gel at mile 6 — practicing the same fueling strategy she'll use on race day.
2. The 10-Mile Road Race
Brett, 40, runs a competitive 10-mile road race in 1 hour 12 minutes (7:12/mile). Ten-mile races are less common than 5Ks or 10Ks but attract serious runners. Brett's 7:12 pace predicts approximately a 1:36 half marathon and a 3:25 marathon.
His finish would place him in the top 10% of half-marathon-equivalent performers (RunRepeat: top 10% men under 1:37). At 180 lbs, he burns about 1,350 calories (180 × 0.75 × 10).
3. The Beginner's Longest Run
Amanda, 29, hits 10 miles for the first time during half marathon training. She runs the first 7 miles at 10:00/mile, then slows to 10:45 for the final 3 miles — finishing in 1 hour 42 minutes 15 seconds. She describes it as "the first run where I actually had to dig deep."
The pace drop of 45 seconds per mile in the final 3 miles is typical for runners new to 10-mile distances. With better pacing (starting at 10:15 and finishing at 10:15), she could run the same time with less suffering.
4. The Marathon Training Backbone
Raj, 48, uses 10-mile runs as his standard weekday long run while preparing for a spring marathon. At his easy 8:30/mile pace, the run takes 1 hour 25 minutes. He runs this distance twice per week, with a longer 15–18 mile run on weekends.
His 8:30 long-run pace is 60 seconds slower than his marathon goal pace of 7:30/mile — a textbook training ratio. At 170 lbs, each 10-miler burns approximately 1,275 calories (170 × 0.75 × 10).
5. The Run Commuter
Andrea, 37, runs the 10-mile route from her suburban home to her office once a week as a "run commute." She carries essentials in a running vest and leaves work clothes at the office. At 8:00/mile, the run takes 1 hour 20 minutes.
She leaves at 6:30 AM and arrives by 7:50 — comparable to her 55-minute drive-plus-parking-plus-walking time in rush hour. At 135 lbs, she burns approximately 1,013 calories (135 × 0.75 × 10). The weekly run commute saves her gas money and delivers her best training run of the week.
Calories Burned Running 10 Miles
| Body Weight | Calories Burned (10 Miles Running) | vs. Walking 10 Miles |
|---|---|---|
| 130 lbs | ~975 cal | ~689 cal |
| 150 lbs | ~1,125 cal | ~795 cal |
| 170 lbs | ~1,275 cal | ~901 cal |
| 190 lbs | ~1,425 cal | ~1,007 cal |
| 210 lbs | ~1,575 cal | ~1,113 cal |
Ten miles of running enters four-digit calorie territory for virtually everyone. A 170-lb runner burns 1,275 calories — roughly the caloric equivalent of a large restaurant meal with dessert.
Tips for Running 10 Miles
Ten miles is where running gets real. It rewards patience and punishes ego.
Build to 10 miles over 6–8 weeks. If your current long run is 6 miles, add 1 mile per week: 6 → 7 → 8 → 9 → 10. Cut back every third week (e.g., 8 → 6 → 9 → 10) to absorb training.
Run your long run 60–90 seconds slower than race pace. The purpose of a 10-mile training run is endurance, not speed. If your 10K race pace is 8:00/mile, your 10-mile training run should be 9:00–9:30/mile.
Bring water and consider fuel. At 80–100 minutes, hydration matters. Above 75 minutes, a small energy gel at the midpoint helps maintain pace in the final miles.
Practice negative splits. Run the first 5 miles at controlled effort, then gradually pick up pace for the second half. If your splits are 8:45, 8:45, 8:45, 8:45, 8:45, 8:30, 8:30, 8:15, 8:15, 8:00 — you've nailed the long run.
Frequently Asked Questions
What is a good 10-mile run time?
For recreational runners, under 1:30 (9:00/mile) is solid. Under 1:20 (8:00/mile) indicates strong fitness. Under 1:10 (7:00/mile) is advanced. Under 1:00 (6:00/mile) is competitive.
How does a 10-mile run relate to half marathon performance?
Your 10-mile pace plus 15–30 seconds per mile closely predicts your half marathon pace. A runner finishing 10 miles at 8:00/mile can target roughly a 1:48–1:52 half marathon (8:15–8:30/mile for 13.1 miles).
The 10-mile long run is considered the minimum long run needed for confident half marathon preparation.
How does running 10 miles compare to walking it?
Walking 10 miles at moderate pace (3.0 mph) takes 3 hours 20 minutes. Running at 9:00/mile takes 1 hour 30 minutes — less than half the time. Running burns about 1,125 calories for a 150-lb person versus 795 walking.
Related Pages
- How Long to Run 8 Miles — a shorter long run
- How Long to Run a Half Marathon — the race 10 miles trains you for
- How Long to Run a 10K — the nearest race distance
- How Long to Walk 10 Miles — walking comparison
- Running Time Calculator — calculate any distance
Sources Cited
- RunRepeat (2024). Half marathon statistics extrapolated for 10-mile performance. runrepeat.com
- Compendium of Physical Activities — MET values. compendiumofphysicalactivities.com