How to run a 10k personal best

 I've done 16 races now at 10k distance over the last 4-5 years. My PB has gone from sub-40 to sub-36.

I got a PB last year and then again another just recently.

10k is a tough distance. With 5k, it can be argued that you can get away with going hard and trying to hold on. Try the same tactic over 10k and you can find that by half way you'll be too tired and the pace will just drift away.

So, first things first - you don't get a PB unless you have the basics right:

1. Make sure you are in good form - you are not going to get a PB if you not in your best shape
2. Pick a race that is pretty flat and has a good surface - enter a hilly, mudfest of a 10k - you're not getting a PB
3. Think twice about building your hopes up if the weather forecast has a strong wind predicted

So, if the stars are aligning on the three points above - then it is down to (a) pacing stategy and (b) race preparation and (c) how much your prepared to push yourself.

A. Pacing strategy

Every world record from 1500m to Marathon has been set with negative splits. Negative splits are where you run the second half of the race slightly faster than the first. So it may be advisable to take your current PB time and then pace the race to hit half way at half of your PB time.

For example, if you have a 40 minutes 10k PB. Then pace out five 4 minute kms so you hit half way at 20 minutes. Then if the the race is going well - you just need to do a slightly faster second half to get that PB.

B. Race preparation

I find that I need at least two easy days before giving a race my best effort. So don't go doing a hard 12 x 400s on the Thursday night if the race is Saturday morning.

Have at least two easy days (light running that doesn't build up any stiffness in the legs) - also, look after yourself too - sleep well and eat sensibly the evening before and on the morning.

C. Pushing yourself

Even on a negative split strategy, you may find it hard to hit half way on pace. After all, you are aiming to do something that you have never done before. It will hurt a little - you need to push yourself. I personally find the middle third the hardest - you have to try and hang on and give yourself a chance in the final 1/3. Then, finally, do you will have to lift the pace in the final 2km and give it everything?

The negative split strategy should mean that you overtake people for the second half of the race. This feels great. This is mentally the optimal feeling (compared with people over taking you and feeling rubbish). It hopefully gives you the last push you need.

Practical example...

So for my recent PB at 10K...

1. Make sure you are in good form - you are not going to get a PB if you not in your best shape
   I had three months of marathon training in the legs - so was in pretty much peak form. Maybe a little tired, but nothing a couple of days of rest wouldn't hopefully fix.
2. Pick a race that is pretty flat and has a good surface - enter a hilly, mudfest of a 10k - you're not getting a PB
   I picked Blyth 10k. Good surface throughout - no more than +26m of elevation throughout.
3. Think twice about building your hopes up if the weather forecast has a strong wind predicted
   Got lucky here - 6 or 7 mph side wind forecast - couldn't ask for anything more.

A. Pacing strategy - My PB was 36:03. I fancied getting sub-36 - so the maths was to hit half way at 18:00 exactly which needed 3:36/km splits.

B. Race preparation - I had put a hard training session in on the Wednesday - but then nothing over 8k for the Thurs, Fri or Sat - fully rested for Sunday.

C. Pushing yourself - easier said than done - but I tried to be focused and ready.

Race splits

So - pretty satisfying to get a PB - everything went to plan. 18:02 for the first 5k and then bang on pace 5-8 before finishing it off with a 3:32 and a 3:24 big finish to get 17:46 for the second half. *

* Final note - never ever 100% trust your running watch GPS. Make sure you keep an eye on the official distance markers. I realised the course was measuring slightly long. So knew that I needed a bit extra - watch time beeped for the 10k at 39:48 but the finish line wasn't quite there. Ended up doing the race chip time 39:59. One second to spare - so far to close for comfort. But got that PB :)    

** Final, final note - I'd suggest exactly the same approach for a HM. But the marathon is maybe a little trickier as there is a very good chance you'll start to fade in the last 5-10km of a marathon so you have to be very confident in your ability to go for a negative splits PB effort in the marathon.