How am I supposed to run a 10K

My Athletic Republic person told me I should aim at around 41 because my fitness is higher then it normally is.
I have it scheduled on the 4th of July, only problem:
Ive never raced longer than a 5K, Ive been in an 8K once but I didnt actually do more then conversation pace.
So how the heck do you race a 10K? No surges, fast starts or nothing? I really just dont know how to do it.

The thing thats always killed me on the ten k was going out to fast. The fastest you should go on the first mile is ten seconds faster than your goal pace. And I think you'll be absolutely fine doing a longer distance at an intense pace.

RETURNover wrote:The thing thats always killed me on the ten k was going out to fast. The fastest you should go on the first mile is ten seconds faster than your goal pace. And I think you'll be absolutely fine doing a longer distance at an intense pace.

wow, thanks. youre helping me a lot actually.

The longest race I did was 5 miles so I really don't know how to run but I'll try to help anyway.
1. Never start out fast.
2. Keep your form as long as you can. (it saves you energy)
3. Water stations slow you down.
4. Drink a lot of water the day before.
5. Stay relaxed and calm.
6. Have fun.

P2 wrote:

RETURNover wrote:The thing thats always killed me on the ten k was going out to fast. The fastest you should go on the first mile is ten seconds faster than your goal pace. And I think you'll be absolutely fine doing a longer distance at an intense pace.

wow, thanks. youre helping me a lot actually.

I'm sorry to assume this if your not but are you being sarcasic?

i dont think he is

ok, well then thanks

It's only 6 miles, you'll be fine if you just listen to your body. If your athletic "guy" says go for 41, then I would say just even split on pace for 41 (about 6:45 pace I'm guessing) and then surge with 1-2 miles left.

get proper rest
proper hydration(don't over due it)
jog/bike the course the day before so that you have an understand of how far it is, because 6.2 miles can play tricks on your head.
if someone wants to take off, let them go, you just go at your own pace, this race is your first 10k so I wouldn't be too worried with time, I would just use it to find out how you are at the longer distances.

Yeah, just don't start out too fast. And drink a lot of water. I'd probably go for even splits to get 41, but whatever floats your boat. I've never done a 10k so I've got no idea.

+1 on the even splits. I don't think a 10k is that different from a 5k, except going out fast will kill you even more. Take it out at about 41-42 pace for the first 2 miles (~6:40-6:45) then pick it up to 'comfortably hard' pace for the next 2 miles, and then run the 2 miles like you would the last mile of a 5k.

^^thanks that sounds pretty good except 41 seems to sound a little out of reach.

Well, you didn't post any of your times, so it's hard to know what you're capable of

oh i thought you knew im at about a 5.15 mile and 19.20 or so 5K but its hard to know because my times are really really getting better from the more mileage.

judging from the times you just posted: 41 mins may be out of your reach. (Assuming the times you posted are somewhat accurate)
-Don't start too fast, take your first 1km or so to build up to your pace and then hold it.
the advice is pretty solid..but be careful at the point you surge

19:20 5k is 6:10 pace, and if you are in "really really" better shape than that, then 6:40 pace should be no problem for you. I think 10k pace is supposed to 10-20 seconds slower than 5k pace. Just have faith in your training and your coach. The only one holding you back right now from 41 minutes is you.

BagoXC25 wrote:19:20 5k is 6:10 pace, and if you are in "really really" better shape than that, then 6:40 pace should be no problem for you. I think 10k pace is supposed to 10-20 seconds slower than 5k pace. Just have faith in your training and your coach. The only one holding you back right now from 41 minutes is you.

thanks!

"The biggest mistakes you can make in a distance race are in the first minute."
-Daniel's Running Formula

I havn't actually done a 10 K but I have done a 5 mile and a half marathon... what I did since I didn't know what a good pace would be was to go out at sort of a tempo pace that I knew I could hold for the whole race. Then I went all out the second half. I don't know if this is a good way to approach it, but it worked for me my first time, and my times weren't too bad... for me anyway...

Last time i ran a 10K i was aiming for sub 40 and thats like 6:25s

you would be surprised what your capable of, but anyways my first mile was almost a minute slow and i still pulled off a 40:36 so negative to even splits are best

PCNQtrack wrote:Last time i ran a 10K i was aiming for sub 40 and thats like 6:25s

you would be surprised what your capable of, but anyways my first mile was almost a minute slow and i still pulled off a 40:36 so negative to even splits are best

I always take my races slow in the beginning. It helps me find my legs. After the first km or so i set my goal race pace and hold on.

Yeah, there was like over 54,000 runners and i had no previous time so i had to go in the slow "wave" and got caught running around people going 12 min. pace