Confused about race day pace

[Anonymous]

I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

[Anonymous]

Were you at the Disney wine and dine race weekend?

[Anonymous]

Anonymous wrote:I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

I use the app "Run with Hal" for my marathon training and it does a great job sharing pacing strategies. And its free! I'd highly recommend downloading it for really strong guidance.

In my training, I've been running 6x/week. Four of those are at a base pace, which is ~45 seconds slower than race pace. 1 day per week is some sort of workout to 'shock' the body (hill work, tempo runs, track work), and then the LR days are usually back at base pace.

If your comfort zone is 13:20's I'd say stick with that for now and try to do some shorter faster runs to adjust your body to the feeling of running at that pace.

[Anonymous]

Anonymous wrote:Were you at the Disney wine and dine race weekend?

No....

[Anonymous]

Anonymous wrote:

Anonymous wrote:I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

I use the app "Run with Hal" for my marathon training and it does a great job sharing pacing strategies. And its free! I'd highly recommend downloading it for really strong guidance.

In my training, I've been running 6x/week. Four of those are at a base pace, which is ~45 seconds slower than race pace. 1 day per week is some sort of workout to 'shock' the body (hill work, tempo runs, track work), and then the LR days are usually back at base pace.

If your comfort zone is 13:20's I'd say stick with that for now and try to do some shorter faster runs to adjust your body to the feeling of running at that pace.

The race is this weekend. I think I can do better than 13:20 for 6 miles. I've been doing that for the first half and then upping to 12ish for the 2nd half. - op

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

I use the app "Run with Hal" for my marathon training and it does a great job sharing pacing strategies. And its free! I'd highly recommend downloading it for really strong guidance.

In my training, I've been running 6x/week. Four of those are at a base pace, which is ~45 seconds slower than race pace. 1 day per week is some sort of workout to 'shock' the body (hill work, tempo runs, track work), and then the LR days are usually back at base pace.

If your comfort zone is 13:20's I'd say stick with that for now and try to do some shorter faster runs to adjust your body to the feeling of running at that pace.

The race is this weekend. I think I can do better than 13:20 for 6 miles. I've been doing that for the first half and then upping to 12ish for the 2nd half. - op

I would keep with the strategy you have above. Start at something you know is doable and then slowly speed up in the second half. If it’s your first 10k, it’s just good to get familiar racing that distance.

[Anonymous]

Anonymous wrote:I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

Are most of your runs at the same pace? Most recreational runners tend to do all of their runs at the same pace and just run based on how they feel vs varying pace based on the type of run they are doing. most also don't do their weekly long run at a slower than usual pace.

With that, most can not run as fast as charts tell them, especially if they never run at that pace in training.

if your main goal is to finish the race and feel good then I would start out at your normal running pace. if you feel good at mile 4 or so pick up the pace. it's better to start out slower and have negative splits, that it getting faster each mile, than to go out to fast and have nothing left halfway through.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I have a 10k this weekend. It's my first 6.2 miles - I did 6 last weekend. It took 80 minutes so about 13:20 minute miles. I don't want to start out too fast and injure myself, hating the last 2-3 miles. Charts say if my recovery day pace is 13:20, I should be doing 11 minute miles. That seems really fast! I don't think I can do 10k in under 70 minutes.

What are your strategies for pacing in a race?

Are most of your runs at the same pace? Most recreational runners tend to do all of their runs at the same pace and just run based on how they feel vs varying pace based on the type of run they are doing. most also don't do their weekly long run at a slower than usual pace.

With that, most can not run as fast as charts tell them, especially if they never run at that pace in training.

if your main goal is to finish the race and feel good then I would start out at your normal running pace. if you feel good at mile 4 or so pick up the pace. it's better to start out slower and have negative splits, that it getting faster each mile, than to go out to fast and have nothing left halfway through.

Thank you PP. I set my watch to show me Last Lap and Current Lap average paces. I will focus mostly on negative splits.

Does anyone have any advice on warming up? Should I jog slowly for 10 minutes before the race? I tend to have sore calves for the first 20 minutes of a long run.

[Anonymous]

If this is your very first race make sure your first 1/2 to 1 mile is done slowly - the adrenaline of the start will make you want to go faster. Do dynamic stretches before the race and some walking to get your calves warm (especially of temps are low). If you haven’t done any speed work during training I would just concentrate on maintaining a comfortable pace and enjoying the race. If you decide to do more races after this one you can start really working on strategies. Have a great time!

[Anonymous]

negative split your second half. I would start at 13 min miles then speed up to 12 min miles second half> are there any aid stations at a 10k? you can always walk through them or stop to drink instead of trying to grab a drink on the run

[Anonymous]

It’s a little too late to worry about pace at this point. Next race incorporate speed training.

[Anonymous]

Anonymous wrote:It’s a little too late to worry about pace at this point. Next race incorporate speed training.

+1. OP, just run the race and don't worry about pace. For a warm up, stretch, do high knees, butt kicks, and side shuffles. Then slowly jog for 5 minutes, and do jog/run intervals for another 5.