Running your first 10K? Here’s how to structure every kilometre.
You might start worrying if you’re running your first 10K race this year. Will I be able to finish? Do I have to run the whole way around?
We will cover one of your worries today – you have enough to think about! Here’s how – and why – you should have a simple pacing strategy for your 10K race
Pacing A 10K Race
The concept of pacing isn’t just for elite club runners, or the people hoping to win the race. Every runner should think about how they will pace their race, regardless of whether they will finish in 40 minutes or well over 1 hour.
Pacing For First Timers
The point of pacing your first 10K isn’t to make you go faster than you want to. It’s to regulate your existing race pace, so you have a more enjoyable race and finish strong. Pacing doesn’t mean changing the way you run. It just means keeping an eye on things throughout the race and being aware of how you are doing.
Why Pace Your Race?
There are loads of reasons to pace any race.
– Don’t go off too fast – having a pace strategy will prevent you from dashing off far too fast when the gun goes off (something we are all prone to!) This will steady your nerves and actually make it easier to finish the race.
– Achieve your goal – if you have a finish goal in mind, pacing each section of the race will help you achieve it, by breaking your goal down into mini-goals.
– Peace of mind – having a pacing strategy will give you peace of mind that you have planned your race and have a structure to fall back on. This will give you more confidence in your first 10K.
– Focus on yourself – it’s easy to spend time and energy worrying about other runners. Having your own plan will help you focus on yourself at the start line and throughout the race. You are doing your own thing.
– Conserve your energy – running to a pace plan will conserve your energy and help you run a more steady race, maybe even saving some energy for a push at the finish!
How To Design Your Pace Strategy
The ideal pacing plan is a negative split (running the second half slightly faster than the first half). You should start steady, hold your pace, and build up after the halfway point. If you feel you have the energy to really push the pace, leave this until the 8K or 9K marker. Nothing worse than pushing on, only to burn out and have to slow down before the end. Finish strong with this structure:
0-1KM: start steady and slow, focus on your breathing and running tempo. Have a time in mind for the 1KM mark. Aim for your 1KM pace (your finish time divided by 10) plus 5-10 seconds. Write it on your hand or arm if you need to remember.
1-5K: hold your pace. Each kilometre should be roughly the same (taking into account twists and turns on the course). For the first 5K, a pace of 1/10 finish time plus 5-10 seconds per kilometre is ideal. This might feel slow, but steady and patient is ideal at this point in your 10K. If people pass you, let them. Focus on yourself. You know what you are doing! (You may well pass them in the final kilometre.)
5K: up your pace slightly to a negative split. Aim to get to the 6K marker in 1/10 of your finish time, minus 5-10 seconds. If there is a runner or a small group near you running (slightly) faster than you, latch on to them.
6K-8K: the pace might start to feel harder now and you will need to work to keep your pace. Focus on the road ahead of you rather than looking down. Keep your head up, and think positive thoughts. Use mantras like “I am running a strong 10K race”, or “This feels smooth and steady”.
8-9.5K: look ahead and aim to slowly pick off runners ahead of you. Even if you don’t reel them in, the focus will give you something positive to distract you and keep your pace up.
9.5K: if you have the energy to up your pace here, unleash everything you’ve got!
Finish time of 50 minutes? Aim to run the first 1-5 kilometres at 5:05-5:10 minutes per kilometre. Then aim to run kilometres 6-9 at 4:50-4:55 minutes per kilometre. Once you hit the 9K marker, up your pace if you feel you can. Once you see the finish line go for it!
Windsor Women’s 10k Saturday 28th September sign up today click here
Similar Posts:
- How To Pace Your First 10K Race
- How To Find Your Fitness Starting Point
- How To Run Negative Splits In Your Next Race
- Race Day Preparation by Jo Pavey
- Nine Things To Do Before Your Half Marathon
- 5 Training Techniques For Your Best Ever 10K Race
FAQs
Aim to run the first 1-5 kilometres at 5:05-5:10 minutes per kilometre. Then aim to run kilometres 6-9 at 4:50-4:55 minutes per kilometre. Once you hit the 9K marker, up your pace if you feel you can. Once you see the finish line go for it!
What is a good beginner 10k pace? ›
Here at MOTTIV, we believe that with the proper training and no significant physical limitations, a good 10k goal time for a beginner runner would be under 60 minutes. To break that 60-minute barrier, your goal paces would be: Faster than 9 minutes, 39 seconds per mile running pace OR.
How fast can a beginner run 10k? ›
Therefore a good 10k time for beginner runners is anywhere around 1 hour - 1 hour 20. However, just achieving the distance deserves much celebration alone! For more details on average times depending on age and gender visit Running Level.
How do I run my first 10k race? ›
10 Tips for Running Your First 10K
- Safety comes first. ...
- Don't get too wrapped around a race time. ...
- Take baby steps. ...
- Plan your training routes with the course in mind. ...
- Find a support system. ...
- Love your soles. ...
- Touch up on technique. ...
- Keep the “can do” attitude!
To find your 10k pace, consider the paces you've held comfortably in 10k training during some of your faster interval workouts. For example, if you can complete a workout of 6 x 1 mile at a 9-minute per mile pace, aiming for a 9-minute mile or even a bit faster in a 10k race would be reasonable.
What's a good 10k time for a woman? ›
What is the average time for a 10K?
| Age | Men | Women |
|---|
| 16–19 | 46:36 | 1:00:21 |
| 20–24 | 51:40 | 59:50 |
| 25–29 | 53:31 | 1:02:25 |
| 30–34 | 54:21 | 1:02:31 |
8 more rowsApr 30, 2024
Most runners who are reasonably fit and clock 15–30 miles per week can expect to finish a 10K race in 50–70 minutes. More advanced runners will usually finish in 43–50 minutes. Exceptionally fit runners can average a mile every 7 minutes, whereas more casual runners can expect to run a mile every 10–14 minutes.
Are you fit if you can run 10k? ›
A 10k is considered an achievable distance for most individuals, even those who are new to running. By following a proper training plan and being consistent with practice, anyone can successfully cross the finish line of a 10k race.
How long should I train for my first 10k? ›
If you've never run a 10K and you're currently running less than 5 miles a week, expect to spend 8 to 10 weeks preparing for your race. If you have more of a mileage base, you can skip the first one to two weeks of training and move right into week two or three.
How to run a 10k with no experience? ›
Beginner runners should build up to that 10k distance over 8 to 10 weeks. So, your first and second week might have a long run of three to four miles. Your third and fourth week can go up to five, and then the rest of the weeks should go up to six or seven miles each to get you comfortable with that 10k distance.
Ten kilometers, or 6.2 miles, hits a sweet spot between the 5k and the half marathon — achievable for determined beginners but also fun for more experienced racers. At twice the distance of 5K, a 10K is no walk in the park, but it makes the perfect entry point to completing longer races.
Is 10K harder than 5K? ›
10K might be double the distance of a 5K, but it's not all that different. With a few tweaks to your training, you can easily cover 10K and step up to this new race distance. 10K is challenging and rewarding, but the training won't take over your entire weekend.
What to do the morning of a 10K race? ›
Most 10km events are scheduled for the morning, and this may well mean an early start. Textbook would advise consuming a meal three hours before the event. This allows your food settle in the stomach. Something like a simple bowl of porridge with a banana and some honey would be a great slow-release high-carb option.
How to pace the first 10K? ›
Aim to run the first 1-5 kilometres at 5:05-5:10 minutes per kilometre. Then aim to run kilometres 6-9 at 4:50-4:55 minutes per kilometre. Once you hit the 9K marker, up your pace if you feel you can. Once you see the finish line go for it!
What is a good first 10K time? ›
A good target for many as a first time is a sub 60 minute 10K. Only you will know if this is too fast or slow for your current level. No one can really answer this for you. It mainly depends on how you feel about it.
How can I improve my 10K pace? ›
- Don't up your mileage by too much, too soon. ...
- Florian Neuschwander. ...
- Practising holding onto a fast pace will help you to develop mental grit. ...
- Aim to run around 11 miles during your long runs. ...
- Bigger races allow you to run with other runners at the same pace as you. ...
- Location choice can be key to a good 10k time.
If you're aiming to finish in just under an hour, then you need an average pace of 5:59 minutes per km. If you're aiming for a 50-minute 10k, then this is an average pace of 5:00 minutes per km. If you're aiming for a 45-minute 10k, that's an average pace of 4:30 minutes per km.
How good is a 30 minute 10K? ›
Along with that, 30 minutes covers a vast range of runners. A 30 minute 10k runner is a highly competitive runner, while a 60 minute 10k runner would be in the recreational, possibly newer runner. That's quite the spectrum.
What is the threshold pace for a 10K? ›
Pace
| 10K Target Time | % Threshold Run Pace |
|---|
| Sub 40 mins (Advanced) | 99 to 101% |
| 40 to 60 mins (Intermediate) | 97 to 99% |
| 60 plus mins (Novice) | 95 to 97% |
Mar 23, 2022
Use a Run/Walk Approach
You don't need to break into a run until you're going faster than 15 minutes per mile. A new runner can shoot for 12 to 13 minute pace per mile as a good range to start off with, with walk breaks structured in. Start with a 3-minute run, then walk for 1 minute to recover.
