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Estimating Finishing Time for 10K RacingA Beginner’s Guide to Pace and Time when Running 6.2 Miles Distance
With two or three 10K races completed, beginners will find that mid season is a good time to start estimating finishing times for the next 10K.
Beginners can estimate a finishing time for racing a 10K, equivalent to 6.2 miles, by working out their training and racing pace plus common course factors. Common 10K Course FactorsStarting a race by running off too fast, overcrowding of racing runners in the first mile over the line, hills in the 10K course, inadequate sport nutrition and a runner’s psychological preparation including race strategy will all play important roles in the actual finishing time for a 10K. With a couple of 10K races in a runner’s log, it becomes clear what improves and detracts from a new Personal Record (PR) or Personal Best (PB). For some runners, a sunny day and refreshment from their own bottle belt is a good start. Fresh showers of rain or a downhill point-to-point course will favour other runners. Training and Racing Pace for 10KPrevious 10K finishing times will be important to include in estimating race times for next 10K. When estimating a finishing time for a 10K, the best way to keep up with progress from training pace to race pace is to use a sports gadget that can measure distance and time, such as the classic Timex IronMan Triathlon sportswatch for men and women. Beginners’ can start their calculations, using their pace in fast training runs over terrain similar to the forthcoming 10K course as a guide to finishing times:
Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:
Running at Race Pace in a 10KKnowing finishing times for two or three races –– from the race organisers' electronic chip times or logged on a personal sportswatch - will allow runners to predict their next time for completing a 10K in the same running season. Environmental factors on race day plus whether the 10K is either point-to-point courses or an out-and-back course should be noted in a runner’s training log with the 10K race time. Estimating times for completing the next 10K can form part of goal setting. Each race is an indicator of how a new runner is performing in their training. Beating an expected time shows an outstanding run on the day.
The copyright of the article Estimating Finishing Time for 10K Racing in Running Training & Fitness is owned by Susan Morris. Permission to republish Estimating Finishing Time for 10K Racing in print or online must be granted by the author in writing.
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