i will be racing a 10km this weekend and it's a super flat and fast course. i raced the course last year and got a PB of 42:32 (16yo, f). i'm hoping to beat that this year and think i will as i've had a really good training block.
what would you suggest my race plan should be going into this race? i always tend to go out too fast so i really want to focus on that. what type of splits should i be going for? should i negative split or stay consistent then kick?
thanks.
I would suggest trying wearing a race-band with splits to obtain your goal time. Most GPS watches will also have this capability, but not all. It’s always best to try to maintain a consistent pace early on and depending on how well you feel hammer the last few miles. The more you race the better you’ll be able to handle this.
Happy Racing and have Fun!!!
No matter what, just make sure you don't go any faster than 4:10 for the first km. If you're used to going out fast, that may feel like a crawl, but you just have to force it. You will be rewarded, if you can maintain that discipline. Right it on your hand if you need to.
When you go out fast at the start of races, you accumulate a heap of lactic acid and your body is unable to clear it unless you slow down significantly (your body usually forces you to do this).
If you take off at a slightly slower pace, you'll accumulate far less lactic acid, which means your working muscles will be able to utilise more oxygen. You'll be surprised at just how fast you can run those last few miles if you've maintained low lactate levels throughout the race.
Man Moth wrote:
No matter what, just make sure you don't go any faster than 4:10 for the first km. If you're used to going out fast, that may feel like a crawl, but you just have to force it. You will be rewarded, if you can maintain that discipline. Right it on your hand if you need to.
When you go out fast at the start of races, you accumulate a heap of lactic acid and your body is unable to clear it unless you slow down significantly (your body usually forces you to do this).
If you take off at a slightly slower pace, you'll accumulate far less lactic acid, which means your working muscles will be able to utilise more oxygen. You'll be surprised at just how fast you can run those last few miles if you've maintained low lactate levels throughout the race.
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