We've updated our policy regarding how we treat and protect data that is collected and used from our websites. This site also uses 10k which are necessary to its functioning and required to achieve the purposes illustrated in the policy. By using strategy site you agree to our use of cookies. Please read our Privacy Policy and Cookie Policy anytime for more information and your related choices. Go hard or keep it steady? Your optimal 10K pacing strategy may depend on your overall speed. What is the optimal way to pace a 10K race? The results of a new study suggest that it may depend on how fast you are. Researchers from the University of Alagoas in Brazil performed fitness testing on 24 male runners and divided them into three groups based on the results of this testing: Options then had the high-performance and 10k runners complete a 10K time trial in which their pace was tracked options. Interestingly, the high-performance and low-performance runners exhibited different pacing strategies. The faster runners ran the first meters faster than their average pace for the full distance, then slowed down gradually between m and m. Their pace held constant from that point to m, at which point they accelerated to the finish. The Art Of Pacing Yourself. The slower runners started the time trial more cautiously relative to their ability. In fact, they ran the first m at what turned out to be their average pace for the whole 10K. They slowed down very slightly between m and m, then picked up their pace in the homestretch. Overall, the slower runners paced themselves more evenly than the faster runners. Why the different pacing strategies for the two groups? It might have to do with strategy fact that, while the distance of the time trial was the same for everyone, the duration of the effort was very different for runners of disparate abilities. For example, the fastest runners could complete a 10K in less than 35 minutes, while the slowest runners took closer to an hour. It strategy not unlikely that the fastest runners also would have paced themselves more evenly in a longer race that took them closer options an hour to complete. Developing A Better Sense Of Pace. So what is the take-home message of this study? Race strategy is done mostly by feel in response to subconscious calculations of individual performance capacity. Runners of all ability levels learn to pace themselves better automatically as they gather race experience. It would probably be a mistake to override that sense of options and enforce a different, conscious pacing strategy based on the results of some study. Lima-Silva AE, Bertuzzi RC, Pires FO, Barros RV, Gagliardi JF, Hammond J, Kiss MA, Bishop DJ. Effect of performance level on pacing strategy during a km running race. 10k J Appl Physiol. Matt Fitzgerald is the author of strategy books, including Racing Weight: How To Get Lean For Peak Performance VeloPress, He is also a Training Intelligence Specialist for PEAR Sports. To learn more 10k Matt visit www. Black Bear Startles Runners And Joins Miler In Colorado. Nike 10k Up The Options With First LED Running Track. Red, White And Blue Themed Running Gear. By Matt Fitzgerald, Published Jun. Everyone's pace is different; some people go out hard and finish 10k, while others keep it consistent throughout the race. The Art Of Pacing Yourself The slower runners started the time trial more cautiously relative to their ability. Developing A Better Sense Of Pace googletag. Do This Sprint Workout To Build Up Your Leg Speed. How Well Does Running Fitness Translate To Other Sports? Should Runners Know Their Race Course? Top Stories Most Read Teen Tragically Killed By Black Bear During Alaskan Trail Race New U. Marathons and Halfs Report Reveals Participation is Declining 10 10k to Treat IT Band Syndrome How Long Does It Take To Strategy Running Fitness? Subscribe Start your FREE subscription to Competitor Digital today! You can unsubscribe at any time. Running Resources Training Plans Get Fit. Plus Ones The Benefits of Speeding Up Recovery In Interval Workouts. All Rights Reserved Privacy Policy AdChoices Advertise Media Kit Contact. Home Training News Injury Prevention Video Subscribe Search. Recent Stories Trailer For New Boston Marathon Bombing Biopic Released Nick Symmonds Retires At The USATF Outdoor Championships A Strategy Recap of Day One options the USATF Outdoor Championships Do This Sprint Workout To Build Up Your Leg Speed How Well Does Running Fitness Translate To Other Sports? 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