10K Race Strategy | 5 Keys to Run Your Best

Looking for that perfect 10K race strategy? Here are Coach Nate's 5 top tips for success.

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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
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[peterwhite]

Great advice. I liked the tips on how to pace yourself. Coming up is my first 10k. I’m 75 years old

[zacharywhitney]

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.

[peterwhite]

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.

[PresleyevaVSGJourney]

I just found out my "race buddy"...after 2 seasons of 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!

[nicholastredway]

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.

[mikam]

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!

[uhmm]

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

[lungiswankonki]

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.

[MartinPEngebraaten]

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!

[robbieb]

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.

[chromebook]

my top tip dont miss the start of the race! ive missed 4 race starts already!

[TheSandySammich]

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 👍🏽

[chrisarmas]

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!

[Juicess]

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

[fleite]

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? :)

[holycow]

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!!!

[edholtgi]

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!

[phacocataractdrlvkraju]

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

[gsabella]

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

[phacocataractdrlvkraju]

awesome tips, you are helping a lot of people like me. God bless you. keep making more such videos. great work