8/18/2023 0 Comments Runner marathon picks up cat![]() ![]() Mentally we want to break the race in to thirds. Here’s a detailed 10K Pace Chart to help you find your estimated finish time. A negative split is when you do the second half of the race faster than the first half. In the 10K, you may be pushing for a slight negative split if feeling really good. It turns out that the ideal way to hit a race PR is to aim for an even pace from start to finish. Gone out too fast in previous races? It’s time for a 10K race strategy, called pacing. Find a pacer or pace group close to your goal.Consider your goal when figuring out where to line up if there are no corrals, too far back and you’ll be weaving, too far forward and you’ll feel like getting run over.Do a light shakeout run of up to 1 mile with 3-4 strides.Bring water and a snack to the start, so you can sip or eat a little if you didn’t previously.Get in line for the porta poty, trust me, you’ll go.Get there early, so you have plenty of time to avoid traffic issues and porta poty lines.What are the basics? All the little things you can do to keep yourself calm and eliminate any stress which will take away from your race focus. If you’re at risk for runners trots during races, forego any vegetables, beans, or other fibrous food at dinner the night before. In fact, carb-loading could weigh you down and increase your risk for the runner’s trots next morning. There’s no need to carb-load the week before for a 10K either. It makes sense when you consider what happens to dairy when heated…it curdles!! The idea is this will take about 30 minutes to get in to your system and give you a boost!ĪVOID: Yogurt and most dairy, it’s known to cause stomach issues during workouts. So while you’re doing your warm up, munch on a Honey Stinger waffle or something similar. Coffee before your run should be timed for the biggest boost – it takes about 45 minutes to peak in your systemĮat breakfast about 1-2 hours pre-race depending on how your stomach handles food.Īt the start line, you may also want to take in an additional quick carbohydrate.a banana, wrapped in a tortilla with 1 tbsp nut butter (great for grab and go).Some tried and true ideas from runners round the world: ![]() Since a 10K won’t deplete your glycogen stores, stick with your normal pre-run meal. That’s right, you MUST EAT for optimal performance!! The 10K is not long enough to require any mid-race fueling, but you don’t want to toe the starting line with an empty stomach. Rather, you should mentally prepare yourself to be comfortable with the physical sensations of running hard. This doesn’t mean you should back off during the 10K race, especially if you’re an experienced runner hoping to PR. That’s the inevitable consequence of pushing yourself as hard as you can for 6.2 miles. No matter how well trained you are, the final couple miles of the 10K are going to sear your lungs and burn your quads. A 5K can be just as difficult as a marathon because of both the physical and mental effort required to push yourself all out.Ī 10K is no easy race – simply a different type of physical and mental challenge.Įxperienced runners should not view the 10K race as “just a 10K.” Instead, focus on the challenge of running as fast as possible as you can for 6.2 miles – which will be a challenge for even skilled marathoners. The shorter the race, the faster the pace should be. First off, all running accomplishments should be celebrated, whether you’re crossing the finish line of a mile race or a 50 mile race. One of my biggest pet peeves as a runner and a coach is when people refer to any distance shorter than a marathon as “just” that distance. This is all predicated on you having done the work to build up to a 10K and now we’re just fine tuning the last minute things! 1. Let’s start at the beginning and work our way down this list of 10K race day tips. We’re going to start with mindset then move on to how to pace a 10K and more. What matters is how you approach the 10K race distance and set your mind to have a great day. I have no idea why we like to do half and full races in miles but everything else in kilometers from a 5K to a 50K. That’s the best thing about running, it grows with you, but we’re always learning. In part one, we talked about the keys to training for a 10K, whether it’s your first or a big goal PR they apply to us all. Today we’re going to talk about the 10k race day strategy that will help you nail your goals, first we’re going to talk about some of the mental things you need to do and then the practical things.
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