Race 10k advice from Runner's World

Problem:

How should I pace my race?

Solution:

If it’s your first 10K, the key is to run evenly – an over-fast start will mean a painful finish. If you have a target of 60 minutes, for example, that means you’ll aim to pass the kilometre markers at six-minute intervals. Then, if you feel great near the end, you can pick up the pace a little, finish strongly and look forward to doing even better next time round.

If you’re more experienced, you just have to play to your strengths. If you have more speed than endurance you should hold back very slightly until the second half, then start to speed up – but if endurance is your strength, the opposite approach is better. To avoid underperforming, the maximum negative split a 40-minute runner should plan for is one minute (ie 20:30 then 19:30). A 60-minute runner can plan for a much wider split: 32 then 28 minutes would not be unreasonable.

If you’re fit and your ability is well-balanced, simply build yourself a 10-second safety margin within the first 3K, then take the rest of the race at an even pace to hit your target.