Athlete: Do you have any general tips on how to approach pacing a 10k?
Dr. Jack Daniels: I think the best approach to pace a 10k race would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit. Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling. You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.
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