10K Race Strategy | 5 Keys to Run Your Best
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- เผยแพร่เมื่อ 27 ก.ค. 2024
- Looking for that perfect 10K race strategy? Here are Coach Nate's 5 top tips for success.
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![10K WORLD RECORD: JOSHUA CHEPTEGEI 26:11 [FULL RACE]](http://i.ytimg.com/vi/TNaOQBC9gGo/mqdefault.jpg)
Great advice. I liked the tips on how to pace yourself. Coming up is my first 10k. I’m 75 years old
Let us know how you go
guess he died@@TheRunExperience
LOL hopefully not @@urenemashere9089
😂
Good luck!!!
Thank you for this good advice. I’m 75 and run a 5 k in under 40 minutes. In training I have run 10k. Now what I’m going to do is practice for 10k races. I don’t care much about speed. Just finish with a smile.
I just found out my "race buddy"...after 2 seasons of 5ks.....who I don't feel right unless he's 20+ yards ahead of me...is also my state senator! Had no idea until he gave a speech at the last race...that's public service!
Just ran my first 10k, got 55:31 which is better than I expected as I've only been running for the last four months and not every consistently. I'm training for two 10k's over the summer then a half marathon in the fall. And eventually a full marathon!! My end goal is to run ultra marathons because traversing 50 miles in a day is just crazy and so cool.
AWESOME! Love all the goals.
How did it turn out
Yeah how did it go?
I like the goals. BUT I don’t think you can run a ultra marathon. It’s about 3000 miles! Plus during the run you are probably gonna quit
Cody Yang my pb on a 10 k is 45 and i’m 14 years old :)
Your strategy is right on. 10k is my best performing race and what you described is what I backed into over the years, almost exactly to what you recommend. I am 70 and seldom lose a 10k age bracket race. Even during my 6 mile runs in the mid week I follow your warm up strategy, mile 4 and 5 I want to quit but when I can struggle through it the finish line rewards me with a great elapse time. Thanks for publishing this video.
Congrats! 10k @ 70 is encouraging for my future!
Thanks! 6 months ago I didn't run. 3 months ago after much training and many thanks to many of your videos, I ran my first 5K in 30min. Next week I tackle my first 10k. This video came at the perfect time! Thanks!! Wish me luck!
That's great to hear, Mika! Enjoy it and let us know how it goes!
The Run Experience completed! Within the hour. Yay! Thanks. Love the tips and advice you guys provide. Thanks for all the work!
I accidentally applied your technique last August but I just watched your video now and I should say it really works last August was my 1st 10k run and also my 1st gold
Thank you, This morning I finished my first 10 km race this year! It certainly helped to have a strategy before going into this race.
awesome tips, you are helping a lot of people like me. God bless you. keep making more such videos. great work
A definite like! Thanks for excellent tips!
One of THE BEST VIDEO on 10K Race Strategy for not so experienced amateur runners. By it’s content, one can easily understand quickly the Coach’s depth of knowledge and experience in the concerned topic. Thank you so much Coach Nate and team for making this video and helping us by giving invaluable tips and excellent guidance. God bless you all
Thanks, brother! Confidence -inspiring tips, them all, and so very well presented! Am using these as I train for an upcoming 10k. Cheers!
Very helpful information! Thanks for the video
Great video. As a 48 year old distance runner who has been running since 13 you need to be dialed into your goal time you want to run, assuming you know the terrain and the weather (heat and humidity) that day. Once I have my goal time dialed in before the race I split the race in 1/3's, (2 miles). My goal is to run my 10k with a negative split at each 1/3, (2 miles). Therefore regardless how I feel my first two miles is scripted. I run it to plan to the second. At the end of mile 2 I do an assessment. I'm suppose to be running negative splits but if there is a change to plan (slower) I try to stick to my pace as much as possible for the remainder of the race. If I don't feel slower than I stick to the plan and run my negative split 2nd 3rd. If by the end of 2nd 3rd, around 3.5 miles I feel really good I start my 3rd 3rd negative split early. I run mile 5 50% to script with 50% feel. And at mile 6 I empty my tank keeping tabs of my heart rate and how close am getting to max. I run the last 1.2 miles looking at my heart rate every 45 seconds trying to balance draining the tank while not hitting E before the finish line. The last half mile is all mind over matter. I embrace the suck and look for people in front of me I want to pick off before the finish.
Good advice. Thank you
First season of endurance training! Started skiing this winter and continued with running this summer. My first ever 10km race is in 2 days. Aiming for 50:00, wish me luck!
THANK YOU FOR YOUR TIPS!
Good tips bro. I'm running my first 10k in 2 weeks. Feeling good about it, I know I'll have to grind through but I'm definitely going to plan for it. My only other race was a 5k in 25min
Finished my 10k in 54:43. When it got tough I focused on shoulders back and kept saying to myself, "run tall". Can't wait for my next race and looking forward to pushing myself further. Thanks for the tips brother
@@gsabella4 What does run tall mean?
I have a 10k on the 9th in the morning.
Got my 6.7 miles down to 50-52~ min. Going to try and hit the 40’s on race day
Great video. Thanks
This video was very helpful towards my 9k race next Sunday. Cheers.
I´m running a pretty flat 10k race this weekend. The same race last year i got 44:41 but i didn´t warm up proper! Gonna try out your tips!
On the eve of my first 10K…my first race since JR. High over 40 years ago. This was extremely helpful to complete my race preparation…Especially to expect to struggle miles 4&5…Thank you for your content!
So glad we can help! Thank you for watching and supporting the channel!
Thanks for the tips, brother. Have started the year training for a half in a few months, clocked my 10k at 44:38 on a cool 10 mile distance run through hills. Expecting to break 38 👍🏽
Did you break 38?
Hope you broke 38!!? Rooting for you brother... Keep going! Give us update?
I have a 10km race on June 16, My Lactate Threshold and Vo2Max are improving. Thanks to your helpful videos on how to improve speed.
same day as me
Going to run my 1st 10k race in three weeks 😊
gotta love coach nate.
Thanks for the great tips! I'm running a 10k on Sunday and this will help a lot :)
Good luck!
Doing my first 10k this morning. The Turkey Trot. Thanks for the tips.
100% recomend. I am 11 and ran a 10k in 44:03 (my goal was sub 45). This video is magical i swear, i cut off 5 mins off my best time!!!
That's crazy man! You've got some serious potential!
Rasmus Lassen thx man
Kenneth Fitze what’s your 5k time?
Marco Lopez-Smith im not sure i dont run 5ks very often
Hello RE!
I just thought this might be informative to some guys.
When I warm up on hot days I am right away 90% HR so I am actually cooling down before race 20-30 minutes 😅😂 walking jogging till 60% HR and thats when I can do something further on.
my top tip dont miss the start of the race! ive missed 4 race starts already!
Oh no! Sounds like someone should gift you an alarm clock this holiday season ;)
thats too funny
😂
Book evening/night races :-)
Thanks coach Nate 👍🏽 awesome advice I need it I run marathons and half marathons and 5k each year but I haven’t done a 10k in years and I just signed up for one last min
Thanks!👍
Thx, for the advice, I’m planning on running my first 10k. I’m a bit nervous cuz it’s my first time ever doing this, I haven’t even done a 5k. Thx a lot
I’ve got a race tomorrow plan to take it out 7:15 for the first and hopefully drop to 6:50 for the last two… wish me luck!
I luv ur videos
I see people speak about their goals and never update results so now its my turn. My goal is 11km close to 45 minutes this year, 40 minutes next year and then half marathon in 1h30min. This weekend I will check the course and hopefully (weather) in the next one I'll give it a shot. I'm not a runner, I like cycling and lifting. Now i weigh 100kg, but I'm starting a diet to reach 83~ if possibile. Counting calories works like magic, I love it.
Really great video. Thanks. I would have added one more thing: customising your watch screen to best suit your goals and to give you the information you need (while hiding the stuff you don’t).
Running my first 10k this Saturday. This was good advice. 👍
You got this!
Run luv ur videos
Amazing video
Great tips
I will have my first 10k on the 6th of February so I'm very thankful in this video
My 10k PB is 54"10. Trying to bring it down to 52" in my next race in 20 days. Thank you for the tips coach! BTW what is your 10k PB? :)
47 menit
43min started doing runs over lockdown
Just made one this month in 49:49 what is pretty good for me...
44.53
A 52 ish. But then, I've just started running this feb and it's 15th March today
Thanks 🙏
My 10K is in 36 hrs. Been training enough to do this in 49:59 - many months of 25-30 miles a week, multiple 0.5-2 mile segments at 7:59 race pace, 6:40-7:40 pace varied speed work, plenty of foundation-building >10:00 pace slow-running; picked a local flat 10K race and ran the course multiple times; ran a recent sub-24:00 5K; strength work; cross-training on the bike… somehow I’m still not sure I can go sub-50 so hopefully these strategies will give me the edge I need!
Good luck!
How did you do? 😃
Got my first 10k coming up in 6 hours. Going for sub 46. Just turned 39 years 2 days ago been running for 4 months. They don't know me.
Running my first 10k tomorrow with a teammate, can't wait
Just done my first 10k today I didn’t do any training as I was away with work but I managed to do it in 69 minutes
6:24 - lol that “crew” moment every race is hilarious because I can’t help but observe everyone there: it’s one of those rare times where you get to see exactly who is on your level. Funny thing is it’s always very different body shapes / backgrounds - in marathons, the variations tend to minimize though.
Why talk about a 10 kilometer race in miles? :(
Because a 10k is most commonly referred to a 6.2 mile race to those that use the English standard of measurements.
'Merica
@@kenleyojones "The English Standard of measurement" you mean the mercans
@@mjowsey I'm English and I work in miles.
Same question....I had to check my converter!!! 😏
When you have a 5k tomorrow :)
When you have a 10k tomorrow ;)
When you have a half marathon tomorrow :).
Ok... Where is the marathoner?
@@dbealby also a half marathon tomorrow ;-)
When you have a marathon tomorrow. :)
When you have a ultra marathon :-)
Running my first 10k on Sunday. I've been consistent with my running over the past 5 months, minimum of 5 days a week (I lost 20kgs in the process). First 3 months I was running between 5-8Ks and the last two I've been running 6-10Ks.
Any tips about what not to do for this race? I'm pretty excited so I'm looking up everything on 10k races so I don't want to overload myself on information, thanks:)
When you have a 10k in 1h :)
Seif Ghezala this is meeeee
Me rn
Feels 👍
How’d it go?
Accurate af
very good video with some great advice for all standards. Interesting that you refer to "miles" rather than Ks for a metric distance event. Many 10ks in the Uk are still mile marked. When I ask race organisers why , they say that I am the ONLY one who "complains about it". My current aim (at age 68) is to keep under 50 minutes for 200 10ks (I need another 14) so obviously the maths would be so much easier if the course was K marked....keeping eack K under 5 mins. Simples. Like you reference to warm up which so many seem to ignore and to not needing water which was illegal when i started running anyway! As I start off at even race pace I find running with a "buddy" difficult; no one seems to do even splits. The majority over the second 5K are those running postive 5k spilts and I'm catching them. Several will say "see you when you catch us, Terry!"...so why don't they run with me from the start I wonder.?
Terry Lonergan Interesting comment about the mile markers, I've often wondered this too. I get around that by wearing a GPS enabled Fitbit that vibrates on my wrist every kilometre. Really helps with pacing which I always struggle with in races.
Good for you on your even pacing! It takes practice and discipline. The miles vs km seems to be one of those things that isn't going to go away any time soon. If you run with an app or gps watch or tracker set to metric, you could probably ignore the mile markers and just go by the km alerts on your device.
10k in 40mins? That's 1km every 4mins, am I tripping or is that really fast?
40min is a fairly athletic time but not crazy. Very good runners can do 10k in less than 30min. And the average time for my cities annual 10K is 50 -70min.
@@besacoslegostuff5404 You're doing two 20 minute 5k's one after the other, so it is a big ask for most! Aiming for under an hour is a good way to begin, then work on getting faster as you progress. Start small and work up!
im hopping for under 40 tomorrow 18.17 5km parkrun today
Im running for bit over a year now (male, 37 years old) and i need about 70min for 10k runs
@@phil984 keep going you’ll get under an hour soon
excellent
asaf
Running my first 10K this sunday!
“Failing to plan is planning to fail” FTFY
4:41 - As someone who is incapable of drinking a bottle of water while running, I agree. I could be having just a relaxing jog and not be able to drink the damn water bottle.😂
Best tips for a 10k I have seen on TH-cam thanks!
Thanks, Emily! :)
what does "before 30min" means exactly? you start warming up at BF30min or finish at BF30min?
plz someone answer me.
Be hydrated
Do proper warmup and stretching
Slow start .
I'm planning on running my first 10k a week after my cross country state meet. I'll have to run on my own the week leading up to the 10k since XC season will be over. Does anyone have any recommendations on what I should run that week? I'm currently on 30-40 per week and by the time the 10k comes around I'll have been training for 6 months. I've done my base phase and my coach will be tapering me for state. I thinking of doing a 30 mile week with an interval workout in there and maybe some speed stuff like 200s.
Going to run my first 10k April 11, 2020! Training starts January 5.
Mines january 11 lol thats tommorow
How did it go for you ! Congrats 🎉
@@Rurik8118 Wow!! I’ve ran 2 full marathons since then🤣🤣. Running my third next year in Miama
i have a 10 k colour run on suday two days times and i cant run im very slow any tips for me its not a race but still
I ran the 5k in like 27-28 and my first 10k in 1:06:15.
Christian's Haunt Videos my mile pr is 6:08 last year I ran a 26:22 5k, I feel more ready for a 10k I’m going for a 49:59.
Really excellent tips! Pushing for 35 minutes at my next 10k and this video reminded me of all that matters!! Thank you
I ran a 5k in 22 minutes and trying to run my 10k in 45 for the most
Lol my best 5k is 45 minutes. Hella impressive bro
I ran a 5k in 18 minutes and 22 seconds and a 10k in 37 minutes
I want to know that who is better in track to get 1st a tall person or short person , please
I did 8K in 59 minutes, but I want to get faster in the next few months. (there is a bunch of minor slopes in my course) but the main issue was I really at 70-80% effort initially, and then it went really down over the entire course. But I was able to sprint the last 100 metres
I did 10K in 1h9 minutes. I feel I can do better, but my calves are really feeling bad. There should be a video for post run recovery as well.
I was about to reach my 1st 10km ever then Covid happened, so I ended up at 9km in 80 mins 🙃
Hi what do you eat on race day for 10k thanks
Lets keep on rollins today
I’m doing a 47 min 10k at the moment but I’ve really only started running the last 2 months I’ll be 30 in July.
How would the advice be different if the expected running time is much longer? I am a beginner trail runner (jogger) and I have entered an event for a trail 10K later this summer. I have not run a 10K before (even in training) and my time for a 7K event was about 90 mins. I know I am terribly slow, but for some reason I want to do this anyways :). I'm 53, not likely to go from "couch to (fast) 10K" in a month or two.
Just finished a 10k today in 51’49 and I’m 12
That's super running.
Going for that sub 40 min 10k tomorrow :)
Got a 38:40!
Would you suggest having a jell before the 10k race? Caffeine in the form of a soda before the race?
Hi Sir, i have a 10km race on Dec 3 2017. May i ask what pace do i need to start on my 10k ? My first 10k race was dec of 2015 and i got 51mins...
I want to beat my personal best time..Race is coming in a weeks..
start hard, and after 5k you go all out:-)
⚔
My 10k PR is 52.05.My target is sub 45 .Wish me luck.
Tomorrow I have 10k run...so came here to know the Technic without practicing ha ha ha ha
Lol
i thought im fucked because mine is in a week hahah
@@harishdavinci8290 how did it go? And how much did you prepare before that?
Fifafan117 hey man... I finished it - it took me 84 minutes. The max I’ve ran was 5km until then but idk I just did it. It’s purely mind over body. Next imma run 24 then 50. Honestly one tip I can give is don’t stop... you run or either walk fast don’t stop.
Ive been training for a month or so. I have a 10k on 28th August this year. Your video is really eye opening. Can u tell me what I should eat in the morning of the race or the night before the race? And how much sleep should I get? The Race starts at 6:30 am ish
Hi there! Great questions!
So, for what you would eat, you wouldn't want to change much from what you are normally used to eating in the morning. If your daily nutrition is well rounded with carbs (simple and complex), protein, and healthy fats, getting through a 10K is a go. How long do you think it will take you?
Next, sleep probably won't be quality the night before the race because of race nerves which is totally fine. We suggest focusing on getting good rest each night starting the week before the race. Your adrenaline will get you going.
I have my first 10k on August 27th and also only been running for a month or so!! We got this!!
Do you have a video about how to say whether I am in a good shape to beat under 40min in 10k?
Not specifically, but noted for future videos!
going after them 40mins tomorrow
great vid but talking in miles when dealing with a 10k is confusing, then again i am european!
I have run twice 10km in 50 min should I join a casual 10 k race? It's just for charity? Or will I be destroyed?
I want know that who is better in track a tallest person or shower person
Why for a 10km race do you refer to sections in miles? Seems odd to me???
How many days should I rest before races day?
We've got a great video on tapering here: th-cam.com/video/Z5LUYRAOPB0/w-d-xo.html
I can run 5k at 40mins... I recently signed up for a 10k due in 1 month; am I doomed? 😂😂😂
Not at all! Build up your mileage slowly and intelligently with proper strength and mobility training build into your routine :)
I did 10k in 40 mins
I did my 5k in 21 min
Try to run 5km in 30' first...
and?
I’m a type 2 diabetic and I was wondering what kind of food I should be eating and how long before the race I should stop eating to keep my sugar level up for the race. I’ve ran longer distance but not in a race and I do take GU with me and some times I forget and end up walking the last mile or two. 5k’s are no problem I’m trying to work my way up to a 100 mile run if I’m able. To tell you the truth all I want to do is run but now that I’m older 54 I need to lose some weight like 20 pounds I know I can lose the weight I’m just worried on how to manage my sugar level in a race without having to stop to many times to check my sugar and make sure that I have the right foods and drinks so my sugar don’t get to low. I don’t know to many runners here in Saginaw, Michigan and if they do run their not into running to much. I want to thank you for taking the time to read letter. Azrunnerinmi63
From Elizabeth: Legally we must first say "Before making big changes to your exercise program or incorporating new foods into your pre-race routine, check with your doctor first. This is especially important if you are taking insulin. When you talk to him or her about your health and blood sugar control, be sure to mention you are racing longer distances with an ultimate goal of completing 100 miles. Not only will you likely get a pat on the back for your hard work, but you're also sure to get some helpful advice as to whether your medication will need to change, or if you need to adjust your fuel in a certain way to prevent high or low blood sugar"
My best piece of advice is to make a spreadsheet - I know that seems like it has nothing to do with running but you need a strategy and you need evidence to support that. Blood sugar, diabetes management, and fueling, in general, is highly individual and what goes on in your body is not the same as what goes on my body. The best way to know what and how soon before racing and how often during racing you should be fueling is to test, test, test and record all the data in a spreadsheet. Start with something simple like toast with almond butter or a bowl of oatmeal. Take your blood test before, then about an hour later and record the numbers. Then go run 45 min, test again and record that number. Start tracking everything and see how exercise affects your numbers. Once you learn exactly what fast and hard efforts do to your numbers, then and only then can you begin to try out different products and different timing. In general, my advice is to refuel during a race - at the 45-60min mark and then take in a TINY bit of fuel every 15-20 minutes. (maybe even every 20-30 min for you). Don't overwhelm your pancreas by shoving a whole GU in your mouth, talk about a damaging blood sugar spike. That one gel should/could last you an hour, just divide it into smaller servings. **I'm not sure what you weigh and how fast or slow you're running so that would change how much you need to replenish**
For training in general, some advice is - time it right. The beneficial effects of exercise on insulin sensitivity last for 24-72 hours (depending on intensity and duration of the run), and if you exercise relatively soon after a meal, the meal consumed may not cause blood sugar to rise as expected. So if you're accustomed to a blood sugar spike in the hour or two following dinner, an evening run might be the way to keep blood sugar from spiking and--as an added benefit--you're less likely to experience exercise-related low blood sugar.
If you run first thing in the morning, be sure and have a snack beforehand so you aren't at risk of your blood sugar dropping too low. Think twice before downing a lot of sports nutrition bars, drinks, and supplements. While the readily available carbs in these products can help to treat hypoglycemia, frequent consumption of extra calories while working out may negate the calorie burn and blood glucose-lowering effects of the run.
Final tip as you greatly increase that mileage for the Ultra... If you are running for longer periods, it's best not to run alone. You should have a running partner or tell someone where you are running if you alone. Diabetic runners should ALWAYS carry glucose tablets, diabetic identification and a meter. You need to "match calories in and burned with insulin." Be aware of the risk of dehydration in the summer months. Ensuring good diabetic control is important because if your blood sugars are too high, to begin with, you're at a MUCH greater risk of dehydration.
Hope this helps. Please keep us posted on your training and health as you run towards that 100-mile goal! We are all cheering for you.
how to avoid knee injury?
Hey Akshay- We have a number of videos about knee pain and injury prevention on the channel, here's one to get you started!
th-cam.com/video/Er7HFJ1AUBM/w-d-xo.html
i ran 10 km in 58 minutes wich is my PB. I would like to improve it.
👍🙌🏃♂️🙏
I got 10k then 42k then 60k.
IM RUNNING MY FIRST 10K TOMAROW helllppp
Good luck!
I'm most likely running mine alone, I'm the fastest, but it's a small town, so that's not saying much lol