Just How Fast Is World Record 10k Pace?

We’ve all seen world record pace on TV or perhaps in person at an athletics event, but just how fast does it actually feel?
Join Andy as he puts Sarah, Anna and Mo through their paces as they try to run 10k World Record pace. Can they do it for 100 metres? Or maybe 400 metres? Or maybe 10 seconds… Stay tuned to find out!
↓↓ Have you ever attempted to run at world record pace? Are there any other world record paces you’d like to see us attempt? Let us know in the comments! ↓↓
What’s in this video?
00:00 Challenge time!
00:28 What is World Record 10k pace?
01:02 10k World Record pace attempts
13:30 Finale
MUSIC licensed by Artlist and Epidemic Sound:
Forever Again - Bonkers
Rise Up Now (instrumental Version) - Soleil
Wizards at the Circus - Mac Taboel
ID - Ruzer
Looked Away - STRLGHT
No Thanks - Another Notion
Racing Hearts - Mattie Maguire
Unite! - Donell Mase
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[@runningchannel]

Have you ever attempted to run at world record pace? Are there any other world record paces you’d like to see us attempt? Let us know in the comments!

[@akbarali291]

Day after tomorrow is my 10k event. plz give me tips to run 10k, How to breathe whilw running and how to increase Speed.

[@puttaswamy9142]

Not good time tfor ur group.

[@damionbrooks2952]

I wanted to see how many laps y’all could do it for. Like, don’t stop until you miss the target time per lap

[@capslock9031]

@@damionbrooks2952 1 lap, as per the video. Or did any of them look like they could've sustained their pace for longer?

[@damionbrooks2952]

@@capslock9031 I would have like to see them try

[@theunknown21329]

Most people take that much time to finish 5k. It's absolutely insane to run twice the distance in the same amount of time🤯

[@runningchannel]

Mind blowing isn't it! the skill and training required is just out of this world 😅 Can you see yourself giving this challenge a go Yash?

[@noisetrade6130]

@@runningchannel you forgot about genetics tbh

[@ben_imaging]

Honestly! I'm still trying to break sub 30 5k. Just mind-blowing.

[@CohenCopeman1289]

@@noisetrade6130 hard work beats talent

[@matthiaswuest7271]

@@noisetrade6130 "skill" or talent = genetics for running imo

[@Kelly_Ben]

"I kept going further and further until I could keep up with people. " That's exactly why I started doing ultras! 😆 Great job guys, very entertaining! Loved seeing the camera guy give it a go too!

[@annaharding1947]

That’s exactly why ultras are my bag too 😉

[@chrishagemeier3029]

Honestly, the only record I work on is my PB. In the last few years I have learned , that I cannot keep up with the pros, but I can take their hard work as inspiration for my own. Do your own best, not try to be someone else. Thank you for your work, all the videos, tips and challenges, it helps a lot and is very entertaining. Keep up the good work :)

[@6idangle]

Yea other wise working out is depressing, if I beat myself I’m Happy as a clam

[@tomatkins9806]

The look of shock on Anna's face when asked about her about strategy 😅@3:32

[@tkenglander6226]

I loved that part, too!!

[@davidjuson5608]

I have been trying to do a sub 50 minute 10k for three/four years. The lockdown was poorly timed as regards this particular ambition. Now a septuagenarian, I may have left it a little late? My PB was set at the Lordshill 10k last September when I was officially clocked at 51:41. However, while my GPS watch agrees the time it reckons I only covered 9.83k! So: not a Strava PB! No man, or woman, is a hero to his/her Garmin.

[@scubaculture]

More sprinting challenges please! Would be great to see a series on how much you could improve your 100m time

[@runningchannel]

Thanks for the great suggestion Wade! We'll see what we can do 😊

[@drunkenhobo5039]

I've always been curious as to how fast you could run a 100 m if you cheat like hell. Downhill, huge tailwind. Maybe even getting pulled along by a car, like you're water skiing. Probably not the right channel for a stupid challenge, but it'd be funny.

[@kossonar2663]

@@drunkenhobo5039 if you sprint downhill pulled by a car you will smack your face to the ground

[@karinartro-morris8621]

I’m very impressed with any attempt to run any distance after a flat out 400. The first time I did a flat out 400 I lay down at the side of the track for an hour and focused entirely on not throwing up!

[@novpriory6624]

"how many corners does a circle have?" "4?" Made my day 😂

[@tatjanakueth5278]

OMG Quote of the day „How many corners does a circle have?“ and without any hesitation „Four“. Fabulous!!!

[@runningchannel]

😂😂

[@nicolasignorelli7360]

Two things are amazing in this video: 1 your sinergy together and 2 Mo's explosive starts 😱 Keep it up running channel!

[@runningchannel]

Thanks Nicola! Any other world records/challenges you would like us to take on? 😊

[@nicolasignorelli7360]

@@runningchannel How about a race for the fastest 5k on sand? Could be fun both for you and to watch! Edit: also how's Rick?

[@davesharratt917]

@@nicolasignorelli7360 I'm sure they could make the case to their producers to do Woolacombe dunes parkrun over the summer....

[@tkenglander6226]

I also thought the fast-beat music was well-chosen for the challenge!! 🙂

[@m3phist0]

As a fellow "Mo", you did us proud Mo. Great effort 👌☺️

[@MoTheMovieGuy]

Happy to represent :)

[@mootje333]

🙌

[@christinaclementson]

Good effort everyone!! Makes you appreciate just how fast those runners go!!! Insane

[@thelettera9041]

Great challenge, fun to watch. Makes me really appreciate what the pros are doing out there.

[@JimmysGarden]

I only dream of running at that pace and that's where it will stay. It was nice to see you all have fun doing this challenge and fair play to ye for giving it your all. Great video 🏃‍♀️🏃‍♂️👍

[@vivienblack5321]

Loved this! Well done on your fantastic efforts 👏👏👏👏

[@mikebenson7732]

This video was so great! I laughed a lot during the video. Loved it.

[@satviknema8629]

Loved that motivation you gave to the last guy ❤️

[@andrewchrisp2774]

Fantastic video and really informative. I agree that to really get a sense of speed and endurance of professional athletes you need to see them in person rather than on the television. Keep up the good work.

[@ankitaggarwal028]

Loved the vid. Good effort guyz

[@kingsley6236]

WOW they all did so well and Andy just looked like he was crusing!! I did a 44min 10k ONCE and felt like my legs were falling off. Like andy said I have just extended the distances, but everyone is still faster!!!! Oh and Mo is a machine!!

[@ashleaoutdoors1163]

Mo's out there running like Captain America! 💨

[@aliandy2855]

Another great video 💪🏻💪🏻

[@garshtoshteles]

Was just thinking about this! Glad to see this video this morning. Curious if you guys would be able to walk at WR walking pace, it's so weird and worth a try! Would love to see a couple videos about competitive walking, it's so unusual and funky

[@alicksasylum]

Race walkers can do 5k in less than 20 minutes. Would be a mighty challenge considering most people cannot run that pace.

[@andyclark8991]

Love the video massive thumbs up

[@Quepali]

This was so fun watching :-D

[@severiner7168]

Great video! Everyone is delighted to do that speed for 100/200m and the elite do it for 10000m... just a few more zeros... I watched the Athletics in Birmingham last week and it was amazing. I reckon they should also have an average runner alongside to give a better idea of how fast they are...

[@pennnnny]

"someone hit him with a tranquilizer at 180m to go" Love it!! lol!!

[@runningchannel]

😂 It's a lot further than it looks

[@MrSauravsin]

I jus love these kinds of videos... ❤️❤️

[@janicegagnon2294]

What is so amazing is how effortless the elites make it seem but trying it shows you how fast they truly are and how hard they are working !

[@Ligerpride]

They are also carrying very little weight that hinders them. They are built very lean but strong.

[@ahmedelsherbiny1052]

Looks really fun!!

[@alicksasylum]

As a teenager I ran a 53 400m and 2.17 800m. The 10k (25 laps) WR pace is insane.

[@sir_sack]

Did you main the 400m? I find it interesting because I'm a teenager and have a slower 400m but a faster 800m. Amazing the different types of runners there are lol

[@hotdogdawg9599]

@@sir_sack same situation as you lol

[@alicksasylum]

@@sir_sack Yes 400m. THe 800m wasn't my event I was just filling in to score points for the team.

[@sir_sack]

@@alicksasylum That's understandable. Same with my 400m lol

[@15foxa19]

I run 49 400m lol but dont think i could keep up the 10k pace more than 800m anymore

[@jameskerr1802]

Amazing the speed when you drop it down to 400m. We have a very family friendly run group that has very fast and also slow runners that does a 10-14 x 400m on a handicap with everyone racing the last 400m. We have a couple that just break 60 seconds, think my best was 1:17, hats off

[@katharinaschneiderr]

I'd be satisfied, If i could even manage a few seconds holding that pace. Guess I've got a new challenge ahead! :') Thanks for the video, it gave me some motivation!!

[@runningchannel]

Great Katharina! Let us know how you get on 😀

[@sifi7950]

Great video!

[@garydaniels4934]

Fantastic attempt!

[@jungtao]

Great fun! Love it

[@aleksandarp3388]

The Mo excuse zone is so relatable. Did Andy edit that in? 😂😂

[@mesnilman2327]

I just love the fact that you did this at the famous Iffley Road track!

[@estherowl8075]

This has given me the motivation to continue interval training, something I am extremely reluctant to do... Did 4*800m this morning, trying to stay under 3 mins, 200m recovery. Christ it's hard, definitely a mental game as much as anything else.

[@ulfeliasson5413]

Mo's 400m is exactly what my PB is. Sigh, I wish I could get back into shape again. Love you guys!

[@runningchannel]

That's a brilliant PB! Are you training for anything at the moment?

[@ulfeliasson5413]

​@@runningchannel No, still trying to recover from my stupid hip problems. BUT a small miracle has occurred recently, It has stopped cracking when I move, I have since been able to take slow 10km jogs. Trust me, it has been very, very hard mentally and physically these past 3,5 years. It feels wierd and tight but 90% of the pain is gone. The last doctor laughed out loud when I said I wanted to get healthy enough to run a marathon again. So THAT is the goal 3 June 2023 Stockholm Marathon! It will be done! Hope to see you there :-)

[@tacomax007]

thank you for your video to watch worth it. I've impressed what you give a try all.

[@runningchannel]

Thanks!!

[@ian757]

Tom was the absolute star of this. He blew up at 250m but he dug in and brought it home for a great time! 👏👏👏 Everyone else was about what I predicted, Mo could maintain it for about 1 minute, I predicted about 35 seconds for Sarah and that was spot on. I didn’t think Anna could get up to that speed at all but let’s say she could for 10 seconds to be generous. Good effort all round for having the guts to put it on the line.

[@Refwhett]

Great video. Mark Lewis did a similar thing with Kipchoge's maraton pace. It's a fun watch as well.

[@MarkLewisfitness]

His has better jokes 😂

[@Refwhett]

@@MarkLewisfitness definitely. And an entertaining, informative and inspirational channel altogether. 👍

[@Stevenc1984]

No race planned till March so I've been trying to work on some PBs. After some focused training I did a mile attempt in 5:29 then 4 weeks later managed 5:26. I'd like to get down to 5:15, which is equivalent to a 4:52 1500m (my PB set in 1999). It's hard work, especially when ice cream tastes so good in summer. Well done to everyone in the video, very impressive!

[@davesharratt917]

I love hearing other people that are targeting around my pace, or just a little faster in your case. I'm chasing you so keep working at it!

[@Stevenc1984]

@@davesharratt917 Cheers, hope your running is going well!

[@na-dk9vm]

Steven, what's your weekly mileage to be able to run a mile in 5:26??

[@Stevenc1984]

@@na-dk9vm I've built up to x3 weeks at 62 miles and then 1 week at 43 miles. For me personally it took 55-60 miles, but it may take less or more for someone else. I moved on to mile training after a 5k PB of 18:45. I started running regularly in 2018 and have slowly built my volume 500 miles in 2019, 1000 in 2020, 1800 in 2021 & 1250 in 2022 so far.

[@cianosullivan5792]

I think I could do it for 600 at a stretch but certainly 400. Great video 👍

[@gggibson3058]

Love these experiments you guys come up with

[@runningchannel]

Thanks! We like to keep our presenters (and camera crew) on their toes 😂 Would you give this challenge a try?

[@smally8499234]

Not sure if you've done it or not, but I want to see how long you can last running at Kipchoge's marathon pace on a treadmill.

[@mathilde569]

"He's doing a lot better than I... oh no he's dying." 😂

[@ensambleconsultoriabarragan]

Uff great challenge! When i saw in common races how far away are the pointers from me, is impressive the fast they go and me feeling “you are so slow “ but finish ok? (Big smile)

[@nicw2545]

I learnt from triathlon it's best to compete against yourself (apparently Paddington said comparison is the thief of joy). However, the channel is ace and all you guys are brilliant as well as very fast, all faster than me (I am now 57 though). All you can do is keep on trying and this channel is the best source of knowledge in all things running. Thank you QQ is it true that exercise will make zero difference to weight? according to many scientific studies but does this count for people training many hours and working physical jobs ... I looked on previous episodes and couldn't find anything covering this. Keep up the good work

[@summerphilhorenstein2598]

Amazing WR pace, and awesome attempts. I think maybe, MAYBE, I could maintain that pace for 100m. But not any longer.

[@nowster]

I sprinted the last 220m of my easy 2 mile run this morning. Did it with a 3:30/km pace. That felt really fast at the time but is not even in the same ballpark as the record, more like Tom's effort.

[@CL-tv7pz]

Sub 60 second 400 is really impressive for 99% of people, I can't get near that time, maybe some day.

[@ianh9696]

I'm 55 and a good 45 pounds overweight and only on my 2nd week of Couch 2 5K. I'm having a heart attack just THINKING about such pace 😂

[@runningchannel]

I think most of us have a heart attack thinking about going at this pace Ian! 😂 Are there any other challenges you'd like to see us take on?

[@ianh9696]

@@runningchannel Do you have any suggestions on what is the best cheap running watch? I am currently using my Garmin cycle computer and heart strap to measure my runs. Easier to ask than try and search through all your vids if you have already covered this 😁

[@Stevenc1984]

@@ianh9696 I've used a Garmin Forerunner 235 for over 3 years now, they've updated since to a 245 and now a newer 255. For a little less they also do a 45 and the newer 55. I'd certainly consider those, but check the reviews beforehand to make sure they have all the features you would like.

[@Kelly_Ben]

Congratulations on starting C25K!! It's a great program, you'll be killing the 5k before you know it! I love my Garmin Instinct. It was relatively cheap, especially when you scroll through the colors- some are cheaper than others. It's got more options than I'll ever need, but isn't fancy, and it's made to take a beating.

[@JeffreyADavis-vy5qy]

This looked fun.

[@mariefrench916]

Brilliant video, Andy I couldn’t stop laughing went you said, he looks like someone has given him a tranquilizer half way round. 😂😂😂

[@bushmasterflash]

You should interview the guy who took one of my strava segment records. A 400m segment in 36 seconds. My guess, he was on a bike as he managed an 18km "run" in 32 mins.

[@runningchannel]

Hahahaha we have a sneaky suspicion he might have cheated 😂

[@DevonPixie1991]

@@runningchannel I got accused of cheating on a cycle segment after I took 14 seconds off the previous crown! No I had fresh legs and no traffic from lockdown!

[@stewartsherwood7769]

@@DevonPixie1991 You might not have, but 36 for a 400m would beat the world record by a lot!

[@DevonPixie1991]

@@stewartsherwood7769 and on a bike he would be needing to go 34km/h or 21mph consistently which means either an electric bike or a car! My former housemate is a racing cyclist and he does 26kmh average

[@alicksasylum]

@@DevonPixie1991 I think you mean 26mph 'cos 26kph is only 16mph which is not fast. On a bike, 21mph for 400m is not that difficult.

[@leoniekeogan1751]

I love watching people run even you 4 muppets!!!! Brilliant achievements guys. Well impressed. Yer man at the end made me LOL

[@stuartrichens4832]

Great video, will done everyone! If you're looking for your next challenge.... How about the 'Beer Mile'? I'm sure that would be entertaining to watch 🥴

[@AM09286]

Love this challenge! Have you seen the treadmill where you can do Kipchoge’s marathon speed?

[@runningchannel]

We actually gave this one a go! You can check it out here: kzbin.info/www/bejne/q5bbo6abhcutn9E Are there any other challenges you would like to see us take on?

[@mjowsey]

Some normal treadmills max out below Kipchoge's marathon pace!!

[@dre7767]

When I watched Richard Murray do his 10k under 30 minutes and what he had to do, to do it, and he’s a top class triathlete. I knew those records aren’t a joke.

[@mariodavidruizmorales8134]

You're the Best!!!!

[@expressoevangelism80]

I used to run 10k most mornings on the most beautiful rolling countryside roads of South Devon. It was the best way to start any day. Time? Generally around an hour. A couple of the hills were rather steep, but I wouldn’t want to rush it anyway, it was just too lovely. Happy days.

[@chrisnolan4048]

really interesting video. It is amazing the paces the elites run. When i run i like to see how many kph i do to see the speed i was running at. But i think this needs a sequel. Compare the same times but this time running on a treadmill. Time it on your watch and see how the speed and times compare. Just a thought

[@runningchannel]

Great suggestion, thanks Chris! We'll have to see what we can do 😊 What would your prediction be?

[@chrisnolan4048]

@@runningchannel some say it's easier on the treadmill and some say harder. I think it will be interesting to see what the hosts get in comparison to their track runs. I don't know my prediction. But I think some will run faster and others slower. But who? No idea

[@gzfashions]

So crazy what a pace, in HS Junior year I use to run 400 m dash in about 49-52 seconds and to think you’d have to hold a 62 second pace for that long is crazy.. my best 10k so far is 6 17” pace but I’ve only tried maybe 6-7 times so much room for improvement :)

[@runningchannel]

That's still very impressive! Think you'll give a 10km pb another shot? 🤔

[@gzfashions]

@@runningchannel you know it’s weird, so I’ve been running a lot miles since 2016 about 1000 to about 1300 miles a year but looking back I really want to change my workout regimen. I used to run a ton of 3-5 milers and then started pushing myself to 5-13 milers. I’m definitely planning to attempt 6 flat or sub 6 at some point :) the day I ran that 6 17 I had no intentions on going for a PB, I just had broken in the AlphaFly next % started out slow on a Misty early morning, I think first mile pace was around 7 37 then halfway mark I felt really good and turned it up! All that to say, running is an amazing sport and such good medicine for the human psyche 😃 love this channel too!

[@gzfashions]

@@runningchannel I could comment and go on and on but honestly I really need to do 80 percent of my weekly mileage at a low zone heart rate and also focus on calf workouts along with kettlebell and lunges 🙌🏽 will keep you guys updated 😃

[@katprowler6805]

Lol no you didn't. If you ran 49s in junior high I would've heard of you!

[@gzfashions]

@@katprowler6805 nooo lol not middle school I said HS Junior year 😁

[@pergamentrascheln]

Oh you filmed that in Oxford 😍 I would have liked to watch!

[@runningchannel]

Would you like us to look into doing spectator challenges?

[@melaniealtenkirch5165]

Have my first marathon coming up and I would really appreciate some tips for training through the winter!!

[@markknee4421]

Let's be honest, many of us have totally overcooked a rep, and crashed and burned like Tom.😂 Props for attempting it!

[@jonathansanchez2321]

Ty

[@SuperYtc1]

12:26 - "Did someone hit him with a tranquilizer at 180 meters to go?" 😂

[@tomb7427]

I'd have liked to have seen Kate have a go at this challenge, as well as some of the others. My guess is she'd do pretty damn well!

[@GOSDOKA]

Nagyon jó! 🤣

[@kaigo8463]

Crazy to do this speed for 10km. Bit what I find crazy as well: the best 400m runners do it in under 44sec while you were struggling to get below 60s (I would as well).

[@josephndunguk.2496]

I'm Kenyan so you know am a marathon runner. I'm not sure I can manage the pace as of now but watch out for me in the coming championships/olympics.

[@philipwood7673]

As a teenager I used to be able to do the 200m in 26s but these days I'd be nowhere near that. Certainly couldn't have got close to WR pace on the 400m!

[@expressoevangelism80]

I love those circles with 4 corners⁉️

[@Leeroy49]

Having fellow runners at the track is so much more fun :)

[@jimmyjohnson7041]

My best marathon was 2 hours and 40 minutes. Thats nearly 6 min. miles. Im now age 66...and I realize how fast I really was ! Even Im Impressed !

[@erikaenander5374]

Ok. I’m impressed. And I loved that they did this with such good vibes. 😇👍

[@-ShootTheGlass-]

I used to run for a club over 800/1500/3k steeple. I know exactly how hard it is to maintain 60sec laps. Crazy fit to see elite athletes finish a 5k or 10k race and look so relaxed.

[@random-zb7fp]

the 3k world record has got to be the most insane. and the 10k from 2005

[@adamcockayne7948]

‘Half a second’. You’re still our hero Sarah!

[@jacknisbet3954]

I think I could MAYBE hold the 10k WR for a 400 right now, but when I did run in high school I could have probably kept up for about a 600m, maybe creeping into the 700m range

[@JamesJoyce12]

if you ever do a fun-run with a world class runner then you know the feeling that you will never - ever be close. I went to a military academy and we had harriers every Fall of 5K - we had an exchange officer who was a ex-D1 runner who cleaned the clock on the first heat, the second heat and the third heat [he ran them all] and beat the third heat by as much as he beat the first - all back to back with 10 mins rest.

[@majed2044]

Running channel, I have an idea about a video. What to do if you go into a timed race not a distance race. What is the plan or tactic to cover the most distance in a specified time (ie 15 or 30 minutes)?

[@kipponi]

My basic running I do sometimes in the end Kipchoge Marathon WR speed about 200meters. I think it is 2:52/km. Every time it feels crazy speed for marathon. Every 100m 17.2s.

[@adaptablerubenvideos3097]

For me running at this pace is pretty much going into high risk of getting injured because last time I did an all out short sprint race on 2024 new years I ended up causing a mild tear on my hamstrings and some muscle in the hips.

[@ivylovesrunning]

Well done everyone. Explosive like that is my least favourite thing to do. I rather do hills then sprints.

[@stuffedapples73]

Right now I can go for two laps at that pace, by the end of highschool I am hoping to be able to do 4 laps at that pace.

[@beltingtokra]

Flippin' heck that's fast

[@User-zzyyxxvv]

I think my best 5k was like 19 mins few years back when I was in better shape. Insane, tiny guys are fast

[@eldante4139]

I used to be best at 400m, but the longer distances not so great. It’s ok to be explosive and quick over the shorter distances. I used to run far too fast and be leading 5k events but then finish way back around the 20 minutes mark. 😆 Now I’m old and overweight and can’t do any of it but trying to get it back.

[@harrytammel9468]

Wish Andy was my coach!

[@wiggan54]

My fastest K is 4:42 and that was pretty much downhill all the way; and a steep downhill at that. So trying to keep up would probably only last 150m or so; but then again, I'm not really built for running as a short fat guy with legs like a Corgi... 😉

[@GotYourWallet]

Tom is my spirit animal.

[@runningchannel]

😂

[@DilanPerera1]

Knackered after one lap? Now, go and do it 24 more times! Good luck 🤣🤣🤣

[@xtonixgamer2579]

Wow

[@DevonPixie1991]

My mum used to run this pace… she is giving me grief saying I should be able to! She was a sprinter I’m not a sprinter

[@runningchannel]

Wow your Mum must have been an incredible runner! What's your favourite distance to run?

[@DevonPixie1991]

5 and 10K's she used to be Devon Champion for sprinting 100 and 200 meters

[@abdullahs8431]

i can manage a 400 in 60s but to hold that pace for 1000m it is insane what these ppl do!!!

[@phoebeandkaylee7927]

I was at my club's training last night we did 4*800 with 75 sec recovery had to be under 3mins 15 and 2*1000 with 2mins recovery under 3 mins 45 i was last all 6 and just within the limit each time but it was such a brutal session for me as much mental as it was physical.