15-10-2011, 06:47 AM
look to go through your first 5km in the same pace as the 5k paced run - 17:45
you have to run controlled as the 10k race only truly starts from 7km
your first km can be quick but you only need to jump out fast over the first 100m .. you can go out quickly to get well positioned and then you need to get into your controlled rhythm
break it down into where you run 3:26 to 3:28 per k from the 2k mark
if you able to pick up the pace from 7k then you are onto a good one
the last km will take care of itself if you apply mental strength
good luck and enjoy
TheEd
you have to run controlled as the 10k race only truly starts from 7km
your first km can be quick but you only need to jump out fast over the first 100m .. you can go out quickly to get well positioned and then you need to get into your controlled rhythm
break it down into where you run 3:26 to 3:28 per k from the 2k mark
if you able to pick up the pace from 7k then you are onto a good one
the last km will take care of itself if you apply mental strength
good luck and enjoy
TheEd