10k Race Pace

by Julia
(Los Angeles, CA)



I have been training for a half-marathon using your 12-week program.

I will be running my first 10k this weekend.

Should I plan to run the 10K in zone 1 or zone 2?

Thanks!




running tips

Answer by Dominique:
Hi Julia,
Thanks for your question about 10k pace.

Good to hear you have been using my Half Marathon Running Program.

I hope it prepares you well for your first half marathon.

It is a good question, but I will not be able to give you the exact answer.

I'll provide you with a few thoughts:

1. What is your current tempo pace?
2. What is your current easy pace?
3. A race strategy based on joy.
4. Ideas for predictions in the future.



What is your current tempo pace?


For most people 10k race pace is even faster than tempo pace - zone 3 in "heart rate monitor zone lingo" :).



But for beginning runners it can be slower than tempo pace as well.

Think a bit about this:

Your tempo pace is the pace you'd be able to run for about an hour. You need to judge your own ability and work out if your 10k pace would have to be faster than that, about that or slower than that.

When you do tempo runs, do you know (approximately) how much distance you cover?

Would 60 minutes of tempo pace get you to do a 10k?

If it does not, then you need to go slower than tempo pace.

After all, if after 60 minutes you are finished, but the race is not, then you have got a little problem!

What is Your Easy Pace?


Can't figure it out? An alternative is to check out my Running Pace Calculator. If you know what your current easy pace (Zone 2 running) is, then we can use that to have a go at back-solving what your 10k race pace should be.

E.g. Plug in a 10k race time of 50 minutes. It tells us that easy training pace is at 6:06 min/km (9:49 min/mile). Suppose your easy pace is actually about 6:30 min/km. Then just plug in a few other times, e.g. 51, 52, 53 and 54 minutes for the 10k and you can work out that your 10k race pace could be around the 53-54 minute mark.

A Race Strategy Based on Joy


Clearly, it being your first race, you do not have to go completely hell for leather and push yourself too much. A completely valid approach is to focus on having fun and getting joy out of simply completing the distance at a Zone 2 pace.

Lastly, you could also run at a fairly easy pace for the first 7k or so.

If at that point you still have enough energy and feeling well, then speed up and see what you can do in those last 3k.

There is nothing like passing a lot of people in those last few kilometers of your race and have a real strong finish!

You then know for your next race that you could possibly be a bit more aggressive in your race approach.

But at least your first race leaves a fine after-taste, rather than disappointment because it was a struggle throughout.

Ideas for the Future


Once you have a few races under your belt and you are familiar with different types of running workouts the following links would be really useful in establishing your 10k race pace:

Goal Pace Sessions - specific workouts to test the right race pace for different distances.

Race Conversion Calculator - predict your race pace based on other races.

Hope this helps a little. It is tough to pinpoint race pace for everyone.

Best of luck in your race! Let us know how you went!
Kind regards,
Dom



10k running tips




Join in and write your own page! It's easy to do. How? Simply click here to return to 10k Running Questions.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. Pyramid Training - What's the Deal?

    Could you please explain pyramid training for different zones? I have seen it in running programs before and I actually didn't understand the method described

    Read more

  2. Best Tips to Start Running - Six Beginner Running Tips That Will Help You Get Started With Running

    Want to start running but wonder how? Check out these six best tips to start running and get off with a running start!

    Read more

  3. Running in the Morning and Bike in the Afternoon

    I am currently trying to work-up to running a 5k but also lose weight. I run 3 times a week and bike 3 times a week. I want to increase that so I do

    Read more

  4. Improve Running When Over 50 Years Old

    Hello, My name is Roger age 56, I have been running for over 25 years and before this I played local footbal Saturday and Sundays in the season. 20

    Read more

  5. How Many Kilometers Can I Run With My Running Shoes?

    Hello, there is one question I'd like to know. I run three to four times a week and my actual shoes are Nike Vomero which I really like. Is there any

    Read more