For a lot of amateur long-distance runners, 10-miles has always been a pretty firm target. It is a nice round figure, and chances are that you won’t have too many issues finding somewhere that you are going to be able to run 10-miles, even if it is in a loop.
The average time to run 10 miles is between 1 hour 48 minutes and 2 hours 20 minutes. A male that’s aged between 30-35 can expect a time of 1 hour 49 minutes and a male aged between 40 and 45 can expect a time of 1 hour 54 minutes.
Table of Contents
Average Time To Run 10 Miles by Age
| Average Time to Run 10 Mile For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 01:35:40 | 01:18:10 | 01:00:10 | |||
| 20-25 | 01:35:00 | 01:17:50 | 00:59:40 | |||
| 25-30 | 01:40:30 | 01:18:10 | 01:00:20 | |||
| 30-35 | 01:41:30 | 01:18:50 | 01:00:50 | |||
| 35-40 | 01:43:50 | 01:19:40 | 01:03:40 | |||
| 40-45 | 01:44:40 | 01:22:10 | 01:05:30 | |||
| 45-50 | 01:47:10 | 01:24:50 | 01:08:00 | |||
| 50-55 | 01:51:20 | 01:28:30 | 01:10:20 | |||
| 55-60 | 02:01:20 | 01:37:40 | 01:15:30 | |||
| 60-65 | 02:10:50 | 01:39:50 | 01:18:30 | |||
To start with, we are going to look at the average time to run 10-miles as a male. The time that we have selected here is actually the intermediate running time, so after a considerable amount of practice. For the beginner running time, then you can add at least 20-30 minutes to each of these times.
We have also included the current known world record for that age group, just to show you the gulf in difference between a world-class runner and an intermediate runner.
Average Time To Run 10 Miles (Female)
The average time to run 10 miles for a female is between 2 hour 2 minutes and 2 hours 47 minutes. A female that’s aged between 30-35 can expect a time of 2 hour 03 minutes and a female aged between 40 and 45 can expect a time of 2 hour 11 minutes.
| Average Time to Run 10 Mile For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 01:54:50 | 01:30:30 | 01:11:20 | |||
| 20-25 | 01:56:40 | 01:29:40 | 01:10:30 | |||
| 25-30 | 01:57:00 | 01:30:30 | 01:11:30 | |||
| 30-35 | 02:01:30 | 01:31:30 | 01:12:20 | |||
| 35-40 | 02:02:10 | 01:36:20 | 01:13:50 | |||
| 40-45 | 02:04:00 | 01:39:30 | 01:18:30 | |||
| 45-50 | 02:06:50 | 01:40:30 | 01:20:20 | |||
| 50-55 | 02:13:20 | 01:43:20 | 01:25:20 | |||
| 55-60 | 02:26:10 | 01:50:00 | 01:29:50 | |||
| 60-65 | 02:27:50 | 01:56:20 | 01:30:50 | |||
As with the average time to run 10-miles for males, we are going to give you the intermediate running time, plus the world record. Do not expect to be hitting the intermediate running time until you have put a lot of practice into the sport.
Once again, you can add about 30-minutes to each of these times to get something closer to what a beginner is able to muster but, once again, this is going to be an experienced beginner. A lot of new runners would never be able to hit 10-miles right away.
Other Running Distances That Could Help You
Average Time to run 11 Mile
Check out my big running data analytics that contains every running distance by age and gender in a full comparison table for beginners and intermediates. You can compare your average running times against every distance in your age and ability group.
Calories Burned Per Mile Running
It is tough to determine how many calories one would burn per mile while running. This is because the following is taken into account:
- How fast you run
- How much you weigh
- What your muscle mass is
- Your sex
- Any inclines (steep inclines will burn more calories while running downhill will burn less)
However, as a general rule, you can expect to burn around 250-calories per mile. This means that a good 10-mile run could burn around 2,500 calories. This means that, assuming you do not slow down and keep an average pace, you will burn the following per mile:
| Mile No | Calories Burned (Total) |
| 1 | 250 |
| 2 | 500 |
| 3 | 750 |
| 4 | 1000 |
| 5 | 1250 |
| 6 | 1500 |
| 7 | 1750 |
| 8 | 2000 |
| 9 | 2250 |
| 10 | 2500 |
In practice, it is likely that you will see a bigger number of calories burned towards the latter part of your run. This is when your body is really being punished to the limits and it will be in deep fat-burning mode. However, expect about 2,500 calories to be burned across the board. It will be considerably higher if you are heavier or a male.
How Many Calories Do You Burn Running 10 Miles
| Weight | Average Calories Burned For 10 miles |
| 160lbs | 2102 calories |
| 170lbs | 2218 calories |
| 180lbs | 2362 calories |
| 190lbs | 2477 calories |
| 200lbs | 2621 calories |
| 210lbs | 2739 calories |
| 220lbs | 2880 calories |
| 230lbs | 3024 calories |
Can You Run 10-Miles Every Day?
If you put the practice in then, absolutely, you are going to be able to run 10-miles every day. However, the question isn’t so much whether you can, it is whether you should be running that sort of distance.
You Will Get Tired
10-miles is a considerable distance. If you are running it day-in, day-out then you are going to get tired. Really tired. We don’t mean the sort of tired where you will struggle to get out of your bed either. We are talking a tiredness where your body becomes prone to injury.
Your muscles need time to recover. If you aren’t letting them recover, then there is a much greater chance of injuring yourself while you are out running. This means that you likely won’t be running for a while after.
If you are running every single day, you will likely that your average pace gets a little bit slower as time goes on. This is because you aren’t really giving your muscles time to grow and adapt to your new running.
You Can Build Up Your Running Endurance
That being said, the more you run, the higher your endurance levels will climb. This means that if you are brand-new to running, you may find that you are able to quickly get to the 10-mile target that you have in your mind.
If you run every single day, then you will find it easier to run every single day. You will still be running the risk of injury, but there is less of a chance that you are going to be feeling tired while you are out there running.
Our Recommendation
Our recommendation is that you do try to run every single day, but you may not want to be running 10-miles every single day. You may want to alternate, so one day you do 10-miles, and the next you do 5-miles, or perhaps even less than that. This keeps your body running properly, but you are far less likely to end up injuring yourself.
What’s the best investment you could make in your running performance? To discover the exact running gear and why it has significantly improved my running, read this post.
Average Time to Run 10 Mile Summary
Running 10-miles is no easy feat. If you are new to running 10-miles, your time will be incredibly slow. You may not even make it the full distance. However, as time goes on, you will find that you get speedier. The average time for an intermediate runner will be around the 1:30 mark, depending on your age and sex.
