How long does it take to run a 14k (14km) for a beginner?

Answer: on average it takes a beginner runner 1 hour 39 minutes and 3 seconds to run a 14k (14km).

This assumes an average running speed of 7.08 minutes per kilometer which is the typical running pace for a beginner runner over a 14k (14km).

At 14 kilometers, runners face a substantial test of aerobic endurance and energy system management. This distance requires excellent pace judgment and fueling strategy. Training emphasizes long runs with varied intensities, developing the ability to maintain goal pace while managing increasing metabolic demands. Hydration and nutrition planning become increasingly critical.

Running Time Calculator

Calculate how long it will take to run a specific distance

Distance

UnitsMetric (km)

Running Speed (min/km)

Beginner

Male

Female

Elite

7.1 min/km

Estimated Time

01:39:03

Training Plan for a Beginner Runner - A 14k (14km) Run

A beginner needs 20-24 weeks of preparation. First 8-10 weeks focus on base building with easy running. Training includes 4 weekly sessions: long run (building to 22km), interval session, tempo run, and recovery run. Cross-training essential for injury prevention.

Recovery Guide for a Beginner Runner - A 14k (14km) Run

A beginner needs 4-7 days to recover properly. They should drink 1.5-2L of water and eat a substantial meal within 30 minutes. The first 48 hours should focus on rest with gentle walking. Ice therapy can help with muscle soreness. Sleep needs increase to 9-10 hours per night. Light cross-training can begin after day 3 if feeling good. Any persistent fatigue means taking extra rest days.