Best advice for any race over 10k is to split it into fifths, 2+2+1

e.g. half = 5 miles + 5 miles + 5k, mara = 10 miles + 10 miles + 10k.

First segment should feel way too slow. You need to be disciplined as you will feel full of energy. At the end of this piece you should feel it's been too easy so far.

Second segment should be at the same pace or maybe a very little faster than the first segment but not too much. Should be feeling fine at the end of this segment but not too easy - "just about right" #goldilocks

Third segment, you're now at the start of a 5k/10k race. You'll have run that far enough times to be able to pace yourself so you're able to reach the end tired out but not actually dead.

There is no world record over about 800m that has not been gained by running a negative split i.e. faster at the end than at the start, so why so many amateur athletes start off quick and then fall over is beyond me but the majority of runners I see at events do just that.

Posted By: Old Man on August 29th 2015 at 21:14:26

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