What is a good time for 10K Run?

Good times for 10K Run depend on your fitness level: Elite athletes finish under 67:30, advanced athletes target 67:30-62:31, intermediate athletes aim for 62:31-55:01, and beginners should focus on proper form over 55:01.

What is considered a good 10K Run time?

A good 10K Run time for most CrossFit athletes is between 62:31-55:01 (intermediate level). Elite times are under 67:30, but focus on consistent movement and proper form rather than just speed.

How fast should I do 10K Run?

Your 10K Run pace should match your fitness level. Beginners should aim to finish around 55:01 with good form, while advanced athletes can target 67:30-62:31. Always prioritize proper movement over speed.

How do I scale 10K Run?

10K Run can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does 10K Run work?

10K Run is a full-body workout that develops multiple fitness domains.

10K Run WOD - Scaling & Strategy | CrossFit Benchmark | PRZilla

Training Focus

This workout develops the following fitness attributes:

Endurance (9/10): A 10-kilometer run is a significant test of long-distance aerobic endurance, cardiovascular fitness, pacing strategy, and mental fortitude.

Stamina (8/10): Requires substantial leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 10k effort.

Speed (4/10): Maintaining a strong, consistent pace throughout the 10-kilometer distance is key to achieving a good time. Pacing strategy (e.g., even splits, negative splits) is very important for this distance.

Flexibility (2/10): Basic running mechanics require adequate hip and leg flexibility for an efficient stride over an extended period.

Power (2/10): While a strong finishing kick involves power, the overwhelming majority of the WOD is dominated by aerobic endurance pacing.

Strength (1/10): Minimal maximal strength required. Focus is almost entirely on running efficiency and endurance over a long distance.

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These WODs similar to 10K Run share comparable training demands, time domains, and movement patterns.

Attribute	Score	Explanation
Endurance	9/10	A 10-kilometer run is a significant test of long-distance aerobic endurance, cardiovascular fitness, pacing strategy, and mental fortitude.
Stamina	8/10	Requires substantial leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 10k effort.
Strength	1/10	Minimal maximal strength required. Focus is almost entirely on running efficiency and endurance over a long distance.
Flexibility	2/10	Basic running mechanics require adequate hip and leg flexibility for an efficient stride over an extended period.
Power	2/10	While a strong finishing kick involves power, the overwhelming majority of the WOD is dominated by aerobic endurance pacing.
Speed	4/10	Maintaining a strong, consistent pace throughout the 10-kilometer distance is key to achieving a good time. Pacing strategy (e.g., even splits, negative splits) is very important for this distance.

Attribute

Score

Explanation

Endurance

9/10

A 10-kilometer run is a significant test of long-distance aerobic endurance, cardiovascular fitness, pacing strategy, and mental fortitude.

Stamina

8/10

Requires substantial leg muscular endurance (quads, hamstrings, calves) and core stability to maintain form and pace for the duration of a 10k effort.

Strength

1/10

Minimal maximal strength required. Focus is almost entirely on running efficiency and endurance over a long distance.

Flexibility

2/10

Basic running mechanics require adequate hip and leg flexibility for an efficient stride over an extended period.

Power

2/10

While a strong finishing kick involves power, the overwhelming majority of the WOD is dominated by aerobic endurance pacing.

Speed

4/10

Maintaining a strong, consistent pace throughout the 10-kilometer distance is key to achieving a good time. Pacing strategy (e.g., even splits, negative splits) is very important for this distance.

For Time 10K Run

Difficulty:

Hard

Modality:

Time Distribution:

42:31Elite

57:31Target

67:30Time Cap

Your Scores:

PRzilla

Workout Description

Why This Workout Is Hard

Benchmark Times for 10K Run

Training Focus

Modality Profile

Similar Workouts to 10K Run

Training Profile

10K Run

Training Profile

Performance Levels

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