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10k In Miles Run For Employees

8 min read
Published on 10 October, 2022

From men winning and running in the 10k run record recognized by the International Association of Athletics Federations to Jo Pavey's win at the European Championships at the age of 40, there is a classic history associated with 10k runs around the world. This year, Eliud Kipchoge broke the world record at the Berlin marathon, winning it for the fourth time in 2 hours, 1 minute 9 seconds.

Winning or completing any race requires great strength and mental math. The same applies to the 10k race, which is 6.2miles/10,000 m, and not an easy one. But, for many, 10k is still an ideal run.

How to train for 10k?


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I like 10Ks better than 5Ks. They're longer, which makes it more enjoyable," Jake Perez, who ran 34:16 for 14th place overall last year in the Statesman Capitol 10,000.

Building your running base is crucial. As a beginning-level runner, your first goal might be to finish the event feeling strong. If you've already completed 10K before, another reasonable goal might be to run for the entire event. Ultimately, it is a matter of speed and endurance. And nothing is impossible.

Choosing a training plan is important. According to New York Times, a well-designed training plan must include the following;

  • Three days a week training
  • Running/walking 20 to 30 minutes two days a week
  • Taking longer runs/walks on the weekend (40 minutes to an hour)
  • Cross-training on the off days
  • Running at a casual pace
  • Resting appropriately to maintain your endurance and keep the muscles loosened

Check out the 12 best marathons you can opt for.

The Average Time Taken To Cover A 10k In Miles Run


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According to Healthline, most reasonably fit runners who clock 15–30 miles per week are expected to cross the finish line of a 10k race in 50 to 70 minutes.

Experienced runners usually finish 10 kilometers in 43–50 minutes. Advanced runners can take upto 7 minutes on average per mile, and beginner runners can anticipate running a mile every 10–14 minutes.

Although the average 10K time is 50–70 minutes, it might vary depending on age, cardiovascular fitness, and musculoskeletal health.

According to USA Track and Field (USATF), the world record for a 10K is 26:24. It was set by Rhonex Kipruto, a Kenyan long-distance runner, in 2020. The top 10K time for a woman is 29:38, set by Kalkidan Gezahegne of Bahrain in 2021.

Diet For 10k Training Plan


For every runner, food is fuel.

According to MedicalNewsToday, running requires a lot of energy, and you must list all the required energy sources.

Knowing what and when to eat can be rambling for beginners. But, eating a balanced diet, hydration, and taking adequate amounts of carbohydrates, protein, and fats will keep the runners fueled and revived.

Although caloric needs may vary depending on the weight, height, and energy of the runners. If runners want to increase their mileage, they must be more watchful of their calories to recover from injuries and their fitness level to perform adequately.

  1. A 2018 assessment stated that athletes who run or swim do not consume adequate fat in their diets. Again, endurance athletes may witness their performance enhanced when they include more healthy fats in their diet.

  2. One small 2017 study of elite runners discovered that adding whey protein supplements to their diet can reduce injuries and improve endurance.

  3. Those who train for higher intensities or run longer distances need to consume more carbs. A study of elite runners revealed that most players consumed 50–70% of their daily calories from carbs.


Staying motivated, focused, being consistent in training, giving everything I can and having the determination to do it.' - Samantha Harrison, a late starter, came sixth at 2022's European Championships in the 10,000m.

Setting aside a weekly routine for rest days. Pace charts, run days, cross-training days, long run days, and active recovery days are a must. You can take a training period of 7 weeks to prepare for 5k and double it for 10k (6.2 miles) in 10 weeks.

Motivation To Finish A 10K In Miles Race


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Runners who desire to participate in marathons must equip and train themselves intensively. Preparing to remain on the right track is fundamental until race day.

Leadership development consultant and facilitator Kelvyn Steggles, a 14-time marathoner, acknowledges the fact and says that all runners have the "stretch factor." "In running, we push ourselves every race to do a PB [personal best]. Similarly, there are parallels in the workplace: do you push for coming in under budget or to deliver early, or can you do a bit more in some way? That's a mindset; it's about having a bit of self-competitiveness and self-efficacy in life."

Similarly, Dr. John Ratey, in his seminal work Spark: The Revolutionary New Science of Exercise and the Brain, documented that workout isn't just about physical healthiness and looking good. "It profoundly affects your brain chemistry, physiology, and neuroplasticity. It affects not only your ability to think, create, and solve, but your mood and ability to lean into uncertainty, risk, judgment, and anxiety in a tangible, measurable way."

Read: 10 Exciting Wellness Contest Ideas To Improve Employee Health and Engagement

Corporate Running Programs


A vigorous five-mile walk will do more good for an unhappy but otherwise healthy adult than all the medicine and psychology in the world.
– Paul Dudley White.

Organizing corporate events for the 21st-century agile workforce has many benefits. For anyone and anyone who sits all day in the office, bodily movement can be good. Exercising or working out can benefit the mind, body, and soul.

And to encourage employees' overall wellness, organizations must involve them in reward based fitness activities. They can organize events and programs, including sports and well-being activities, like walkathons, marathons, etc.

Check out the perks of hosting corporate wellness events;

  1. Helps in employee retention
  2. Improves employee productivity
  3. Reduces absenteeism and burnout
  4. Promotes a happy work environment
  5. Enhances team collaboration

Such events can also become cause to create local awareness to fight against diseases and raise charity.

Encouraging Employees To Run For Health And Wellness


5k in miles marathons or regular runs are excellent for fitness. But don't you think challenges expose one to their best? Similarly, 10k also might sound effortless to many. But also can be challenging for those who need to revel in the physical game.

Physical health is crucial to building lifelong endurance and agility. Be it in personal or professional life. If you take care of your physical fitness today, you will remain mentally, spiritually, and emotionally agile.

Running can help you to go that extra mile in your career by,

  • Increasing your energy and motivation
  • Boosting your happiness and morale
  • Helping you build better strength and endurance
  • Elevating your behavioral, emotional intelligence, and spiritual wellness
  • Making you goal-oriented and a better team-player
  • Increasing your decision-making ability
  • Empowering your mental and physical resilience
  • Preventing early aging
  • Improving social wellness
  • Ensuring your personal and work-life balance

Related: 5 Components of Fitness and Exclusive Exercises to Boost Employee Health

Running is a great leveler. Out there, pounding the pavement, CEO and junior employee are doing the same thing, and it's easy to slip into "runversations" that can lead to long-lasting relationships. Navneet Kapoor, Chief Transformation Officer, A.P. Moller-Maersk, believes that running makes it easier to "build relationships that will help your career progression." Pankaj Rai, Senior Vice President Strategy, Wells Fargo, feels that "apart from marquee running events, even casual weekend runs lend themselves to networking." Meeting people without their suits on can change the image of networking as we know it.

Track With Vantage Fit


Mindful leaders always seek to bring the best out of every employee. They consciously cultivate a positive environment that works best for all. Keeping in mind their health and wellness, they create motivated, healthy, and productive work.

A corporate wellness platform improves organizational work culture. It enhances employee health and well-being by boosting their morale, productivity, and motivation.

Responsible leaders, therefore, opt for corporate wellness programs like Vantage Fit. So, employees adapt to a healthier lifestyle and become productive at work.

Vantage Fit corporate health platform aims for a cut above. It allows employees to beat a sedentary lifestyle, workload anxiety, stress, depression, etc., by helping them cope with an active lifestyle.

Employees can track their distance with Vantage Fit while running any 'k'. They can also keep track of their calorie intake, water intake, regular workout, mindful meditation schedules, etc.

Vantage Fit also hosts a yearly global walkathon for employees and organizations across the globe. The global walkathon aspires to help organizations promote and prioritize health and wellness to develop a rich corporate wellness program and work culture.


Bottom Line


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Offering all those running fanatics at work an opportunity to participate in a race can be the best thing an employer can do. Employees must follow their passion: cycling, participating in marathons, reiki, yoga, or any spiritual wellness activities.

Leaders must encourage employees to become wellness enthusiasts. Motivating and encouraging employees plays a vital part. And, especially for those who are yet to start their fitness journey, it will push them to start afresh.

Besides, read and watch videos. You will see people of all diverse backgrounds, cultures, shapes, and sizes who have participated in running and had a wonderful, memorable and cheerful experience. It has helped them to break away from their regular stressors of personal as well as corporate life.

A 10k-mile run can be fun. Bet every employee can reach their finish lines with great willpower and strength.

This article is written by Parismita Goswami who is a content writer and marketer at Vantage Circle. A feverish poet and cinephile with an intense taste for music, specifically rock, she has the heart of an explorer, learner, and is a lover of the Himalayas. To get in touch, reach out to

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