Working towards 10K and after some tips please!

[River_runner]

I'm following JuJu's magic 10K plan - it's brilliant! Now on week 6, just done my 9K run which was reassuringly all right 👍 I'm training for a 10K race (the race day will be the 10K run) and I have a couple of questions -

1. Pace - should I be planning anything fancy with going slower/faster at different points on a long run, or just try to keep going steadily?

2. Logging - so far I've done it all with Strava, but a few times I've wondered whether the GPS/distance is accurate and whether a watch would help? And if so, will a Fitbit cut it or should I hold out for a Garmin?

3. Running on an empty stomach - I usually don't eat before running because I've had some bad runs with stitches and just feeling yuck even with a couple of hours after eating. But I generally run first thing in the morning. The race is at 10.30 and I would normally have had breakfast by then. I know I feel better running on an empty stomach but is it a bad idea with longer runs?

Really grateful for some advice 🙏

[Oldfloss Administrator 60minGraduate]

My tips... Having just repeated Magic Plan for the umpteenth time! So good!

Take it in your own time at your own happy pace.... I would not try anything new or fancy at all! Slow and steady is my pace and this time.. I was only one minute slower than 2 years ago.... and I am two years older

Strava is fine... Garmin I love... but you have so much choice...you'll get some advice I'm sure.

10K isn't that far.... ( no, not really )

If it is at 10.30.... have some breakfast about 2hrs earlier, good fuel and make sure your daily hydration is up to par...All the time, not just before races etc. I would say you need something inside you... just don't try anything you haven't had before!

I ran my first HM just on my normal breakfast and with water en route Health eating regime ongoing though

Don't know if this helps ? x

[Instructor57 Graduate10]

Great advice from Oldfloss I usually run first thing in the morning and go on an empty stomach, even on a 10k.

However , if you are starting at 10:30 then I personally would have a light breakfast around 08:00 ( I have done this also)

Personally I would go with Garmin over Fitbit.

I have a Garmin forerunner 45 and it's considered entry level , however, I would certainly have the same again if it was to break.

Your Garmin data can then be uploaded automatically through the 'Garmin connect' app to Strava.

As far as your pace is concerned , try and make the first few splits your slowest so you are preserving energy for the end.

Hope that helps

[Woollyweaver Graduate10]

Well done on your 10k training - you're nearly there!Some good tips here already.

Re. food - I also run on an empty stomach first thing in the morning - I'll do 10 miles with just a few chews/raisins, but at 10.30 🤔? I would recommend experimenting with nutrition, if you have time, before your race. Can you try a few 10.30 runs and have different breakfasts, at least 2 hours, preferably longer, before? Try out foods that you find easy to digest and are low bulk so you don't feel full. Hopefully that way you will find something that suits your stomach - you don't want any surprises on race day!

BTW, I use a Garmin 45s - love it!

[nowster Graduate10]

Points:

1. Pace: go by how it's feeling. Keep it so that you're not tiring yourself out. Use shorter steps on hills.

2. Strava will be as accurate as your phone's GPS sensor. For wrist-based run tracking, Garmin has the edge on Fitbit. You don't need a fancy one. A newer model will have better tech than an older model but will tend to be more expensive. (eg. the three year old Forerunner 45 vs last year's Forerunner 55)

3. 10km on an empty stomach is possible. You're best having something light about 90 minutes to two hours before running, though. Toast would be fine. A full fry-up breakfast would not (but would be wonderful afterwards).

And a "longer run" is all a matter of perspective. 😆 I nowadays consider 10km to be a short run.

[River_runner Graduate10]

Thanks so much for all your comments, just digesting them. Very helpful advice on pacing. I generally go by how it feels because I can't see my phone unless I take it out of my belt, but was wondering if that was too unscientific! So much support for the Garmin Forerunner I am off to Google it 😁

[damienair Administrator]

Great advice above. I have nothing to add except to say that for perhaps one of your 5K training runs during the week try running it a bit faster than what is comfortable for you, even take little tests after 500 meters or 1K, and for your longer runs take them at a nice easy comfortable pace. The faster attempts at 5K will help you greatly with your 10K. And on race day just soak up the atmosphere and enjoy every second of it. A light breakfast 2 hours before will be fine. I have a Garmin Forerunner 35, older model again and I absolutely love it. All I want is pace, distance and time.

[River_runner Graduate10 in reply to damienair]

Thanks for the tips, I've just seen your reply! Can I ask what do you mean by little tests? As in checking pace? I do a lot of my shorter runs at an uncomfortable pace, they normally feel pretty bad 😅 Mainly because I can't easily check my pace and tend to go a bit faster than I should, but maybe that is working for me!

[damienair Administrator in reply to River_runner]

Oh sorry, that was a mistake, incorrect spellcheck , it should be little rests. Run at a faster pace for 1K or 500 meters and take little rests in between to recover a little.

[River_runner Graduate10 in reply to damienair]

Aha that is less mysterious 😁 thank you, I will definitely try that

[nowster Graduate10 in reply to River_runner]

A very easy way to check whether or not you're going at too fast a pace to be able to run continuously is just to see if you can speak a long sentence out loud without gasping.

You can also do these run/walk intervals using time. For example: run for two and a half minutes and walk for 30 seconds. All you need for that is a standard watch with a second hand. You'll find you naturally go faster on the runs when you do intervals.

[River_runner Graduate10]

Thank you everyone for the tips and advice, it was so helpful. I completed the plan and hit 10K this morning!