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.
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.
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.
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!
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!
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!
@@justinnyumbaiza Thanks man, started running 5 months ago and been grinding out a 20 week half training block. I got my weekly mileage up to 54 mpw. I'm still improving, can't wait to see what I can do!
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
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 👍🏽
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
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!
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.
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.
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!
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.
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!
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.
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.
Are there tips on equipment: socks ? Low-tops or mids ? Like in cycling, taller socks bring advantages but don’t think running would benefit ? Was thinking more rubbing around the ankles ?
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
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:)
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..
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
Hey Akshay- We have a number of videos about knee pain and injury prevention on the channel, here's one to get you started! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Er7HFJ1AUBM.html
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.😂
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.
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.
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.
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
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).
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'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.
