What is a good time for a for a 10k road race? How fast should I be for my age category/weight/height/gender?
If you are asking this question, expect a lot of opinions and lots of factors. But I reckon there’s only one factor. And it’s got nothing to do with bio-mechanics or body shape.
When I did my very first 10k race, I finished comfortably and got in line to collect my tote bag of rewards. After waiting days to find out how I had faired, the spreadsheet of results arrived in my email inbox.
I judged a respectable placing, by law of averages, must be bang in the middle of the 10-page list of finishers. I was on page 6, quite far down the page.
Since then, running a 10k in under 50 mins has been my benchmark for what constitutes a reasonable time for me.
Why 50 minutes or less? It is the time it takes me to run a 10k at RPE 10 (my maximum Rate of Perceived Exertion). It’s the “hold nothing back” effort.
And that’s the only factor required to produce a good 10k finishing time. Just bring your RPE 10 on race day.