First 10 km race - pacing and strategy?

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2016-05-01 4:32 PM

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Subject: First 10 km race - pacing and strategy?
Background: I've never done a stand alone 10 km and have now registered for one next weekend. I have done one oly at the end of last year (I was in shape) and I went 47 and a half minutes for the 10 km at the end. I kept a base over the winter and now have been in training mode for three weeks. I'm 61 and have been doing tris for the last 3 years.

Any advice on the pace I should aim for? Is there strategy for a 10 km or do I just keep an even pace throughout?


2016-05-01 6:17 PM
in reply to: b2run


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Subject: RE: First 10 km race - pacing and strategy?
You're open time will be a bit faster than 47 minutes. How much faster. . . meh. . . depends. Unless your going out with the front of the pack, even pace throughout. The first few miles shouldn't feel bad but it should start to get increasingly miserable at about 4 miles. Maybe try to pace for 45 minutes and if it's feeling good after 3-4 miles, pick it up.
2016-05-02 7:25 AM
in reply to: b2run


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Subject: RE: First 10 km race - pacing and strategy?
I'm also 61 and have been "back at it" for a little over two years. You mention you've been back at training for about 3 weeks. Given that, I would start the 10K at a very easy pace. If you still feel good around the 4 mile point you could start to pick it up gradually and finish strong. Since it's your first, it will be a great learning experience.
2016-05-02 7:53 AM
in reply to: b2run

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Subject: RE: First 10 km race - pacing and strategy?
You say you kept a base over the winter, what were you doing? 10,20,30 miles/week? what were your long runs?
2016-05-02 8:09 AM
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Subject: RE: First 10 km race - pacing and strategy?
With no more information than we have, I'd shoot for your 10K time at the end of your race (last year's).

What's the worst thing that could happen?

Edited by nc452010 2016-05-02 8:10 AM
2016-05-02 8:12 AM
in reply to: b2run

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Subject: RE: First 10 km race - pacing and strategy?

A 10k is such a fun distance to race. If you get a good warm up in, pace it like you would a tempo - challenging, even splits. If you're feeling good, you can then drop the hammer. Good luck!

2016-05-02 5:09 PM
in reply to: mike761

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Subject: RE: First 10 km race - pacing and strategy?
Originally posted by mike761

You say you kept a base over the winter, what were you doing? 10,20,30 miles/week? what were your long runs?


I ran twice a week, usually an 8 km and a 10 km. Everything is snow covered here from Nov. to March so it was slow running.
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