Tips for 10K Race Day: Pacing, Strategy and Fuel

In part one, we talked about the keys to preparing for a 10K, whether it’s your first or a big goal PR they apply to us all. That’s the best thing about running, it grows with you, but we’re always learning.

Now let’s dive in to 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.

First of all a 10k in miles is 6.2! 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.

Stop Saying “just a 10K”

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. First off, all running accomplishments should be celebrated, whether you’re crossing the finish line of a mile race or a 50 mile race.

The shorter the race, the faster the pace should be. A 5K can be just as difficult as a marathon because of both the physical and mental effort required to push yourself all out.

A 10K is no easy race – simply a different type of physical and mental challenge.

Experienced 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. {Bonus points for making you a faster distance runner!}

Embracing Being Physically Uncomfortable

No matter how well trained you are, the final couple miles of the 10K are going to sear your lungs and burn your quads. That’s the inevitable consequence of pushing yourself as hard as you can for 6.2 miles.

This doesn’t mean you should back off during the 10K race, especially if you’re an experienced runner hoping to PR. Rather, you should mentally prepare yourself to be comfortable with the physical sensations of running hard.

Eat the Right Pre-Race Meal

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. That’s right, you MUST EAT for optimal performance!!

Since a 10K won’t deplete your glycogen stores, stick with your normal pre-run meal. Some tried and true ideas from runners round the world:

• a banana with 1 tbsp nut butter
• toast with peanut butter (Love a tortilla wrap with some PB and banana for portability)
• 1/2 cup oatmeal with berries
• a protein shake + handful of nuts

AVOID: Yogurt and most dairy, it’s known to cause stomach issues during workouts. It makes sense when you consider what happens to dairy when heated…it curdles!!

There’s no need to carb-load for a 10K either.

In fact, carb-loading could weigh you down and increase your risk for the runner’s trots next morning. Eat a normal meal the night before. If you’re at risk for runners trots during races, forego any vegetables, beans, or other fibrous food at dinner the night before.

Divide the Race into Thirds

Gone out too fast in previous races? It’s time for a 10K race strategy, called pacing.

A negative split is one of the most effective race strategies. To accomplish this, divide your race into thirds.

• Run the first third slightly slower than goal race pace. You’ll feel as if you’re holding back a bit, and that’s ok – you want to be able to push yourself over the final miles.
• Ease into a steady effort for the middle two miles, right at goal pace.
• Over the last two miles, increase your pace until you’re running as fast as you can sustain over the final few minutes.

Handle the Basics

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.

• Get there early, so you have plenty of time to avoid traffic issues and porta poty lines.
• Get in line for the porta poty, trust me, you’ll go.
• Bring water and a snack to the start, so you can sip or eat a little if you didn’t previously
• Do a short dynamic warm up
• Do a light easy jog of up to 1 mile with 3-4 strides
• Consider your goal when figuring out where to line up if there are no corrals
• Find a pacer or pace group close to your goal

What’s your favorite race distance?

How often do you run 10Ks?

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