10k pacing strategy. How fast should you run? 3 10k strategies for a new PB

10k pacing strategy. How fast should you run? A no nonsense look at 3 strategies to nail your 10k pb and perfect your 10k race.
You've followed your 10k training plan and you're ready for race day. Even though a 10k is one of the shorter endurance running events it requires a clear pacing strategy in order to achieve your fastest time. Here we discuss three options as outlined by Steve Kalclash Fitness.
~-~~-~~~-~~-~
Check out: 5 easy running tips Episode 2 to improve running technique, speed and distance • 5 simple running secre...
~-~~-~~~-~~-~

[@JulienNeel]

I've found that something in between works well for me: fast first & last K, and a stable pace in between. For a 39' 10K for instance: 3:50 on the first and last K, and 3:55 for Ks 2 to 8.

[@davidms3729]

Similar for me but km 6 to 9 are the slowest… I try to run even splits but I go slightly too fast and end up paying, still had energy for my fastest in the 10th 3:40 + 3:47 + 3:44 + 3:42 + 3:44 + 3:46 + 3:47 + 3:48 + 3:50 + 3:35

[@essaysbyken]

My first 10k coming up this weekend. - I've never run a race before. - I've never run 10k before. - Been running about a month total (but I've skip rope boxer style regularly for years) - And my doing it in barefoot shoes. My strategy: Just survive, really. Wooooo!! I'll update you guys - normally or from beyond the grave.

[@Damian-rl7bz]

and so how was it?

[@LuisMartinez-ih2oc]

I just stay with the 50 minute pacers and then bolt off the last 400 meters 😂

[@rolandsausage]

Got my 10k pb a few months ago, on a run I didn't think I'd do anything. Pb of 39.35 was 20 secs better than my previous with a 6.10 last mile my quickest. Think I got it as I spotted a team mate at mile 4 and started drawing him in. Usually I run off quick in the first mile due to adrenaline and the buzz of a race. It's then all about digging in and seeing how I do. I didn't enjoy my last 2 10ks and was nearly a minute slower. This has given my confidence a dent but training is going well so hopefully I do better tomorrow as it's my local 10k on a flat course.

[@turingbeing]

Cheers for the Video Steve! I too am a new Dad, my daughter just turned 1 and is teething like crazy, so I know how you feel in regards to sleep! My aims for this year is to get a sub 45 10K and sub 1:45 HM. I only started running last October, current best are 47mins and 1:48 (with IT Band Pain for last 5K). Still trying to figure out strategies, but tend to try and go for even pacing, but still finding my way! I'm hopeful I'll dip under 45mins by end of August, but lots of work to do before then! Keep the great videos coming!

[@kalclashfitness]

thanks dude! Yeah being a parent is tough, but well worth it. Keep up the hard work and smart training and you'll hit your goals and make your daughter proud :)

[@cresildajlifeintheuk]

Fantastic tips and advice for 10k run

[@thatlumberjack]

My go to strategy is an even pace with negative splits at the very end. Getting myself close to the finish line and then dropping the hammer when it’s time.

[@tanushadithiya7136]

Don torreto

[@rickbowker]

i got my 10 K P.B. 34.52 with suicide pacing, 5.11 first mile then took as much pain as I could take! Last mile was very hard! Got all my short distance P.B.s this way.

[@kalclashfitness]

that last mile of a suicide pace is the one that really makes or breaks you! Fantastic effort dude!!

[@samb3206]

My average 10k run usually takes about 55 mins

[@Runnergal]

Excellent advice! I tried the suicide pace approach and tanked at the halfway mark ... so that's not going to work ... will try the negative split and even pace next!

[@ClydeRowing]

I don't normally post negative comments, but the advice here does very little to inform either people new to running or more experienced athletes. 'Suicide strategy' is painted as 'go as hard as you can from the gun' which even a newbie knows is foolish. The idea that doing the first half at your 5k pace then being able to hang on is simply impossible, I guess that's why it's immediately corrected to 'close to your 5k pace'. To give it macho value is even more childish. Negative splitting needs a lot of careful planning to get the pace change right, or else you leave yourself with too much to peg back in the second half. Maximum even splits is the best way to cover the distance in the shortest time, but how to achieve that? How do you determine what pace you are capable of sustaining in the first place? Honestly this video could have imparted the scant info it has in about 2 minutes.

[@kalclashfitness]

+Niall D thanks for the comment. The suicide strategy definitely isn't for all. You need a big set of balls on you. It sounds like you'd be better suited to another strategy. Plenty of other videos out there for your needs. Good luck to you.

[@ClydeRowing]

Hold on... have I been oh so subtly insulted? My manhood, my courage brought into question by a clandestine wordsmith? I faint! I'm glad you answered my points with a clumsy personal insult, I'm sure that bodes well for how you interact with your athletes. It might have been more professional to say something like 'I've done a more in-depth video here' or 'here's a link to predictive software' or 'testing over shorter distances can help establish a realistic goal pace' or 'RPE is a really useful tool'... but I guess 'you have small testicles' is more internet friendly.

[@physics2112]

Niall D Thumbs up from me. There aren't other videos out there that flesh out these three 10K strategies. The suicide strategy, or positive split, is actually very applicable especially in races that have descents early and ascents late. The negative split is the clinically proven formula for racing success. The even pace is my preference because it's the most straightforward.

[@Jerry101ucanttouchmae]

Lol, "you need a big set of balls on you"..but first and foremost you need a low IQ to be able to believe that it will work :)

[@sfak5]

Having tried all these tecnhniques and being a slow runner myself (PB 0:59) I came to the conclusion that technique number 1 is the best (to me). Whenever I go the the negative split, I simply don't have the necessary energy to go faster during the second 5k anyway. Yet, I try not to be too suicidal..NikoS, Greece (1 marathon, 8 half, 20 10ks). For the half the 3rd technique is the most efficient by far.

[@dragoon5444]

I am more of a even split guy, but the first strategy you mentioned sounds like fun! haha

[@kalclashfitness]

ha! yeah you can't beat a bit of suicide pace :)

[@trexinvert]

I'm an even split guy, also. However, I split my "best pace"....thus, it should feel like a slow death from the get go. My last mile feels like a death just hanging on maintaining the pace. If done right(even split) you should have absolutely "zero' kick at the end. My worst fear in running a "positive split"(go fast and slow down)...is once you slow down/that's it/hit the wall. It's from my marathon training that I've learned to respect the wall. You hit the wall not just chasing 26.2 miles, but even 10k, 5k or a single mile test. All about speed/distance combination...once you maxed/hit the wall...it's impossible to hang on...body shuts down at it's own pace. Thus, I never/ever push beyond that unless it's for a training run. Keep on.

[@danielweiss]

or short intervals within 10k :o you run fast, start sprinting, then rest during fast run which gets faster because of the previous sprint ...repeat till finish

[@kalclashfitness]

Yeah man that can work too, I tend to like doing that in training a lot.

[@umeshnrao]

Super tips! I think I will try out negative splits.

[@experiencelife3237]

PB 44 => achieved without a watch on my hands, simply it was competitive mentality -> try to race with a runner in front of you, beat him, attach to him, if he is better than you, and keep as long as you can. So, I guess, the strategy is DYNAMIC. All 3 you mention in the video, is PASSIVE (you basically run and think about yourself, pacing, etc.) rather than focusing on other runners, and competitive element.

[@junglisttt]

Miss you on here dude💥👊😎

[@bobgoodnoe4583]

Thanks for the info, Steve. I'm usually a suicide guy on the shorter runs but it's not intentional. It just works out that way. Tomorrow, (6/18/2016) I'll be running my first trail marathon, (in Vibrams) but will run a bit more conservatively. Stay well and race hard.

[@stumeads7116]

I did a 10k earlier this year and tried the suicide pace, did the first 5k faster than my current 5k race pace, really slowed for the last km as I was stuffed, still a great time and my best 10k time! I’ve done another 10k race since then, tried an even pace but was around 90s slower than the suicide pace race, I have another 10km race this weekend, guess what my strategy is going to be? 😂

[@wanes82]

What about the negative splits strategy. Need serious discipline to pull it off though. Always wanna run quicker at the start.

[@francisxl368]

My 10k PB is 40:04. 5k is 19:50 and half marathon is 1:31:47.

[@Krizla4]

Well actually, I start running slowly (9 km/u) and after 10 minutes take up the pace to a constant 11 - 12 km/u if possible i try to accelerate tha last km ... and after I finish I nearly die. :)

[@s.g.holmes]

Hey Steve, I'm riding a 2015 Giant TCR advanced and looking upgrade my wheels from the stock set. Any recommendations could you give on upgrading wheels? Thanks! Stuart

[@kalclashfitness]

+Stuart G. Holmes hey dude it greatly depends on your intended use and budget. In my opinion and experience you can't go wrong with Mavic as a brand, then pick either an aero or standard wheel to fit your budget

[@s.g.holmes]

+Kalclash Fitness Ⓥ I am actually strongly considering the Mavic Kysrium Elites...kind of between those or Campagnolo Zondas. Thanks for the quick reply!

[@kalclashfitness]

+Stuart G. Holmes the thing I like about the Mavic's is that they're pretty much bulletproof. I've heard good things about Campagnolo but haven't tried them personally

[@kalclashfitness]

+Stuart G. Holmes the thing I like about the Mavic's is that they're pretty much bulletproof. I've heard good things about Campagnolo but haven't tried them personally

[@KarlBedingfield]

Great strategies! I tend to run my first two miles a little slower, then speed up for 3, then all out for the last part. problem is that at mile 5, I always slow down. Not sure why. I sometimes think it's my mind telling me to take it easy before the final mile so I can finish respectively. Any tips on this dilemma? Thank you.

[@ynnamduff5721]

K Bedingfield The same slowdown (sometimes to a walk) happens to me at mile 5 but it is because I started at too fast a pace. However, that pacing is how I got my PR/ PB

[@thatlumberjack]

I had the same problem. The way I got around it was by easing my progression of getting faster. I was upping my pace too much in the middle, and didn’t have enough left at the end. You’ll be slower overall the first couple times, but now my body knows that it should never get slower, only faster.

[@Alex.1739]

Did my 1st 10k race yesterday. Tried to hold 7:30mm. Couldnt hold it bit ended up 48:34

[@Wyzcore]

I'm gonna try out the suicide one tomorrow :D

[@kalclashfitness]

Good man! Let me know how you get on!

[@rayrunfitness5798]

My best 10km time was 51mins and it was my first 10km race last Dec of 2015. Hopefully to beat my personal best time this coming December 3 2017...

[@kalclashfitness]

You can definitely do it!!!!

[@MrEmanResu]

my first mile makes or breaks my 10k's it often comes off as a warmup, (30 seconds off my pace goal) 10-15 is fine, but challenging (any tips?)

[@kalclashfitness]

Get a really good warm up in before hand dude, lots of dynamic stretching so that you can hit it from the starting gun!!

[@MrEmanResu]

thanks, I'll try that

[@jezlucas3878]

Hope your OK steve

[@sloan_9026]

what happened you Durian Rider video from earlier?

[@fruitinprogress]

Ditto! I came to his channel to support the anti-bully/hate msg but now its gone. Perhaps he got too many of the same schoolyard gang in response. Pity theres not more anti-bully/hate vids out there, its really splitting the vegan community and many logical sane people that dislike having to put up with all the nasty in-house gossip are removing themselves completely from the scene.

[@sloan_9026]

Fruitinprogress -WholeFood Plantbased If he did takeit down for that reason I'd be disappointed in Steve. He's one of the youtubers I hold highly in terms of respect

[@kalclashfitness]

Hey guys, thanks for your comments :) I took the DR bullying video down for two reasons really. 1 - I felt like my channel was starting to become a sensationalist drama channel, just like all the other channels out there and I don't want that. 2 - I feel really strongly about anti-bullying and attaching Durianrider to the message I felt cheapened it. I am planning another anti bullying video very soon, but minus all the drama - so keep your eyes peeled for that :)

[@sloan_9026]

Kalclash Fitness Ⓥ thanks for the reply Steve

[@123boxersam]

No1 strategy all day long 😜

[@kalclashfitness]

you know it dude!!! :)

[@Themata]

"literally jumping out of your skin" Well now I have seen everything

[@Sophie-yq7ht]

My friends convinced me to do a 10k and I can barely do a 5k (I’m 13)

[@capitalb5889]

Did you keep up with the running?

[@tomahawk4597]

im 14 and run 800m but sometimes run 10k as training and my pb is 42;57

[@TheAngelScorn]

Clandestine? lol

[@jeffreyadams8345]

I try to bank time the first 3, unfortunately no matter what happens I get bitch slapped by my legs 🤣🤣🤣🤣🤣

[@jeffreyadams8345]

usually between 54 and 58

[@olemarkusstrmmen3429]

i run 10k in 38:58 i am 13 years old i live in Norway

[@jango116]

Not informative at all.As a new runner this would kill me.

[@killthedonkey540]

Hoovering up those cobwebs again Steve? :D

[@kalclashfitness]

ha! Yeah I must be dude - it's normally flies that I seem to inhale just lately...