How to Mentally Break Down the 10K

If you’re training for a 10K, you'll want to be mentally prepared when you reach the start line. In this article, run coach Nick Bester suggests a way to determine a target pace and offers a method for mentally breaking down the 10K on race day.

Before I get into the best way that I personally break down a 10k, here are a couple of tests you can do to work out what you should be targeting for this distance.

Test #1: 1km Test

Run 1 km as fast as possible. I’m talking like all out. Take your total time for that kilometer and add 30-40 seconds. That’s around the average pace you should be targeting for your 10k.

• Example: If you run 1km all out in 4:00, then your 10k target pace should be 4:30-4:40 per km, for a total time of around 45-46 minutes.

*If you’re a sub 35-minute 10km runner, then you can take 5-10 seconds off the above.

*If you’re over one hour for a 10km, then you can add 10-20 seconds on the above.

This test may not be very accurate if you come from a track running background.

RELATED: How To Train for a 10K

Test #2: An All-Out 5 km

Whatever you do in your 5km, double that, and then add around 90 seconds. That should give you a good indication of what you’re able to do for a 10k.

• Example: If you run a 5km race in 20:00, then your 10k time will be around 41:30.

*If you’re a sub 17-minute 5K runner, then only add around 60-75 seconds.

*If you’re over 30 minutes for the 5K, then add between 2-5 minutes.

Breaking Down the 10k

I mentally break down the 10k as follows (3/3/3/1):

• Km 1-3: Active Warmup

You need to be fully in control at this early stage of the race. Control that adrenaline and those pre-race nerves. Bottle them up and let them come out in the latter part of the 10k. Even though target pace often feels very slow early on, stick to the plan. Anything too fast could jeopardise the second half of the race. I’m sure you may have heard the term ‘fly now pay later’. Well, that is most certainly the case if you come out the gate too hot. If you’re competitive and you’re feeling like runners that you are faster than are overtaking you, just let them go. It’ll give you something to chase in the second half and nothing is more motivational than overtaking runners towards the end. 

Remain disciplined, stick to the plan, and don’t exceed goal race pace at this early stage.

RELATED: 10 Ways to Keep Your Run Training Interesting

• Km 4-6: Grinding and Getting into the Zone

A tough stage of the race but you really need to try and switch your brain off as much as possible during this phase. At the 4 km mark, often you’re feeling the heat of the race yet you’re not even halfway. This can mentally play tricks with you.  Often, you’re fairly fatigued at this point but you know you’re not even halfway. Wrap your head around this. Break the chunk down into its own part of the race and work through it, km by km.  If you’re hurting just know that those around you are hurting just as much, if not more. Towards the end of the section, you have passed halfway and it’s homeward bound from here on in. That is a sweet thought so let it manifest within you and spur you on for the second half.

• Km 7-9: Dig Deep

This is both the most important and the hardest 3km section of the race. You’re hurting like hell, but you can’t quite smell or taste the finish line just yet. The first 3km section is easy - anyone can do that. But those who nail this section, often walk away with the best possible results and often a sweet PB smile on their face. Just remember, pain is temporary, and even though it doesn’t feel like it at the time, I promise you, you recover a lot quicker than you think after the race. Whatever you put in during this section will reap the benefits afterwards. Don’t give up. We’re not quitters - instead try and embrace the burn and show those negative demons that creep into your head who the real boss is. Remain positive and envision that finish line. Often I find that helps. At this stage of the race, your form tends to slip, so be mindful of this and try to hold form as best as possible. Swing those arms through, drive those legs and keep the core engaged. 

• Km 9-10: All You’ve Got!

This is it! Empty the tank! Leave nothing out there!

Whether you’re on track for a PB, or if it hasn’t quite been your day, leave absolutely nothing out there. The last thing you want to do is look back after the race and think I gave up, or that I could’ve done a whole lot better. You should be working so hard on this last km that occasionally, with 400m to go, your mind might think you won’t be able to make the finish line. That’s always a good sign that you are at your limit. Trust me - when you can hear and smell that finish line, naturally you’ll find something extra. Let that motivate you to put the final surge you need to get across the line with the best possible time.

RELATED: The 4 Most Important Run Training Sessions In Your Week

Once you finish the race, take a few minutes to yourself to analyze what went well and what didn’t. Be kind to yourself and thank yourself for what you’ve just put your body through before finding another race, entering it and doing it all again.

The joys of the sport and what we do to ourselves.

I hope you find this helpful.

Onwards and upwards,

Coach Nick