Planning on running 6km? Wondering how long it is going to take you to do it? On this page, we are going to give you all the information that you need!
On average, you can expect most beginners to reach a 6km run in a time of between 34 minutes and 52 minutes. For more advanced runners you can estimate a time of 25 minutes. For professional runner its a time of 18 minutes.
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Average 6km Running Time for Females
On average it takes a female between 41.16 and 52.08 to run 6km. It depends on their age, weight and overall fitness levels. For instance a female that is aged between 30-34 can expect a 6km running time of 44.22. For a female that is aged 45-50 can expect 58.30.
| Average Time to Run 6 km For Females | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 44:00 | 28:36 | 25:04 | |||
| 20-25 | 44:30 | 27:30 | 24:00 | |||
| 25-30 | 44:36 | 27:48 | 24:24 | |||
| 30-35 | 44:48 | 28:12 | 24:48 | |||
| 35-40 | 45:42 | 29:12 | 25:24 | |||
| 40-45 | 46:12 | 29:54 | 26:42 | |||
| 45-50 | 46:24 | 30:18 | 27:30 | |||
| 50-55 | 46:30 | 31:18 | 28:06 | |||
| 55-60 | 51:12 | 33:30 | 29:30 | |||
| 60-65 | 54:12 | 36:06 | 30:18 | |||
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Average 6km Running Time for Males
On average it takes a male between 34.08 and 47.28 to run 6km. It depends on their age, weight and overall fitness levels. For instance a male that is aged between 25-29 can expect a 6km running time of 36.06. For a male that is aged 40-44 can expect 38.28.
| Average Time to Run 6 km For Males | ||||||
| Age | Beginners | Intermediate | Advanced | |||
| 15-20 | 35:42 | 24:48 | 20:12 | |||
| 20-25 | 35:30 | 25:12 | 19:54 | |||
| 25-30 | 35:48 | 23:36 | 20:24 | |||
| 30-35 | 36:06 | 23:48 | 20:36 | |||
| 35-40 | 36:30 | 23:54 | 21:06 | |||
| 40-45 | 39:12 | 25:36 | 22:48 | |||
| 45-50 | 40:36 | 26:12 | 23:30 | |||
| 50-55 | 42:30 | 29:30 | 24:24 | |||
| 55-60 | 44:24 | 30:48 | 27:30 | |||
| 60-65 | 48:18 | 32:42 | 29:12 | |||
What Impacts a Good 6 km Run Time
It is almost impossible for us to tell you exactly how fast you will run your 6km. There are a variety of factors at play here including:
- The area that you are running
- Wind speed
- Your gender
- How much running you have done before.
What will follow will be the average speed for an intermedia runner. This means that If you are new to running, you shouldn’t really expect to get anywhere close to these times. However, you can make these times an overall goal for yourself. If you are an experienced runner, then you will likely find that you completely shatter these times.
Do bear in mind that there are some people out there that will never reach these time goals. That is 100% fine. Sometimes, it can be pretty tricky to build yourself up. As long as you are having fun and increasing your speeds, nobody can really complain, though.
Other Running Distance You Might Find Helpful
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.
How Many Calories Will You Burn Running 6km?
On average, if you run 6km at a 10 minute pre mile pace at a speed of 6mph you can expect to burn around 500 calories. The number of calories you burn running 6km will depend on your weight, gender and pace. A person who weighs 200 pounds and runs 6km in 40 minutes will burn about 474 calories. A person who weighs 170 pounds and runs 6km in 40 minutes will burn about 399 calories.
| Weight | Calories Burned For 6km Run |
| 160lbs | 381 calories |
| 170lbs | 399 calories |
| 180lbs | 426 calories |
| 190lbs | 447 calories |
| 200lbs | 474 calories |
| 210lbs | 495 calories |
| 220lbs | 519 calories |
| 230lbs | 546 calories |
| 240lbs | 567 calories |
| 250lbs | 594 calories |
We can only give you a rough overview of how many calories you can expect to burn per kilometer here.
As you may well know, it is impossible to make a blanket statement and say “this is how many calories you will burn off”. All of our bodies work differently. Not only will our height, weight, and gender play a role, but also our metabolism. The speed at which you are running will also have a major impact.
You can expect males to burn slightly more calories per km than females. Expect most of your calorie burning to be during the latter part of the run. This is where your body really kicks itself into overdrive on the fat-burning side of things.
| Kilometer | Male – Calories Burned | Female – Calories Burned |
| 1 | 60 | 50 |
| 2 | 120 | 100 |
| 3 | 180 | 150 |
| 4 | 240 | 200 |
| 5 | 300 | 250 |
| 6 | 360 | 300 |
For a full detailed analysis of how many calories are burned running 6 km for your weight and speed, read this article.
Can You Run 6km Every Single Day?
You shouldn’t really have too many issues running 6km each day. 6km isn’t really a massive distance, and chances are that you will be walking more than this every single day anyway. For most people, the run is going to take under 50-minutes (even when you are an amateur), which means it shouldn’t really be too tough on the body.
That being said, we do recommend that you take a break from running every once in a while. Those that are pushing themselves to the absolute brink every single day are much, much more likely to end up suffering from injuries. Since 6km isn’t really going to be a strenuous run, you only need to take 1 day off a week. On that 1 day off, you may even want to look into doing a slightly shorter run.
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.
How To Increase Your Running Distance
Aiming for 6km? Want to get beyond a 6km run? Let’s wrap up by sharing a couple of tips that we really think will help.
1. Run Slower
When you are looking to increase your running distances, we suggest that you get started by just running slower, at least during those early kilometers. The problem that many runners often face is the fact that they get too comfortable with the speed that they know that they can reach their target with.
This means that they are putting everything into their running. This, inevitably, leads to burnout before the end of the run. So, don’t be afraid to run slower until you find a more comfortable pace for those lengthier runs.
2. Do Not Increase Your Distance Too Quickly
You should only be trying to improve your distance by 1km, maximum, per month. Get comfortable with running a certain distance before you boost your running distance. If you try and go all-in on the running right away, you will never reach your target goal. Slow and steady very much wins the race when it comes to running longer distances.
3. Run On Flat Surfaces
Whenever possible, try to run on flat, paved surfaces. Get some proper shoes for your running too. We have seen a lot of people who enjoy running through forested areas, etc. While the beauty is there, it really does tire your feet out. You won’t increase your running distance by getting tired quickly.
4. Don’t Be Afraid To Walk
When you are looking to increase your distance, don’t be afraid to have small walking sessions near the end of the run. Don’t stop. Just walk. When you are building yourself up to a goal, you should aim to cover that distance non-stop. It doesn’t mean that you need to run the entire way. You will want to be building yourself up to that.
Average Time to Run 6 km Final Word
6km is the sort of distance that you run daily without too many issues. Sure, it is something that can be a bit difficult to run if you have never urn before. However, if you slowly build yourself up to running 6km (by following our tips), we are fairly confident that you will be able to get there. Almost everybody has a 6km run inside of them.