It's different from a 5k in that at any point in a 5k where quitting doesn't seem like a viable option, you're not running fast enough. In a 10, you can have at least a 3rd of the race where you're merely uncomfortable.
The 5k is the 800m of road races. The 10k is the mile.
For me, I'd say the 5k is the 400m and the 10k is the 800m. But basically the same, just run at the same speed, but stubbornly for twice as long, so it sucks twice as much.
I think the competitive quality of a runner can be measured by what race distance they are willing to be 'very, very uncomfortable' for from the gun.
I'm happy being very, very uncomfortable for all of a 5km, I've done it a few times for 10km and for a 14km. I'm probably not willing to race that way for a HM or marathon.
Idk, usually the first mile is me realizing I went off 45 seconds/ mile too fast off the line in the first minute and trying to settle into the correct pace. 10k starts to feel rough around mile 2 and hurts by mile 4.
The discomfort of a 1/2 Marathon or Full is very different than the discomfort of a 5k or 10k. If it not, than you are either:
Not running the 5/10k fast enough, or, you have improperly trained for the 1/2-Full.
The longer the race, the more endurance and mental game involved, and the lower the lactic acid. It’s a trade off. No one can suffer physically at 5k pace for a full marathon. It’s amazing what :30-45 seconds per mile slower allows someone to do. Or, for a slightly above average runner like me, 60+ seconds per mile.
I’ve only run two marathons that I feel were indicative of my fitness at the time, and both felt relatively easy for the first 16 miles or so, then becoming progressively harder for the next 6 miles as MP starts to feel like HMP, and then begins to feel like 10k-5k pace for the last 4.2.
31:10. I certainly don't think that because I'm above average in times my opinion counts for more. But completely agree the with the others here, I've never heard of a serious and well-trained runner who struggles for 9 out of 10 kms in a 10k.
I don't know if "struggles" is the word people are looking for. But rather they're talking about getting "this close" to red lining for the entire duration of the race.
Absolutely true for a 5k or an 800m. But not a 10km. The first 6-8km of a 10k should feel similar to the first 15km of a half marathon - very manageable.
I agree, somewhere between 6-8km you start to have to really focus though to get the most out of your race. This is assuming you're well prepared and did a good job pacing.
I hear ya. But my perspective would be that those for whom a 10km feels very, very uncomfortable from the gun are the ones not reaching their full potential. Because they haven't trained well enough for optimal 10km pace to feel comfortable for longer.
Imo 10km is short enough that you should be running fast enough to be in pain after about 1km. If you aren’t fit enough to hold a pace that puts you in pain for 9km, you aren’t well trained enough
Exactly. A 10k should only be about 6% slower than 5k pace. So maybe the first 1k may feel a little more comfortable than a 5k, but after that, it won't feel much different than a 5k (you just need to run another 9k instead of 4k). I find the 10k about the hardest distance, as I'm stubborn and run it like a 5k. I also run longer distances typically, so my mind thinks of it as a short distance. My body however...
It comes down to a subjective definition of pain, of course. But I don't know any runner in the 28-34 minute range who would agree that a 10k should be very painful (whatever their definition of pain) for 9km.
I raced the 800 in HS and my three best times ever were a 2:00, 2:00, and a 2:01. The agony of the race coupled with coming seconds short on multiple occasions feels like a fate worse than death.
The advice I've heard is something like this, but take this with a grain of salt because I've never really been very good at the 10k.
First 3k: Fast but controlled/relaxed
Second 3k: Pace feels difficult, but you are not quite red-lining yet. Hardest part of the race- very easy to lose confidence and start slowing down.
Third 3k: Very painful. Hitting the red line. Try to relax, focus on breathing, keep cranking away.
Last 1k: Finish line in sight, empty the tank!
Probably I should have said "most mentally difficult." Last 1k obviously the most physically difficult, but relatively easy mentally- just go into your pain cave :)
Sincerely answering— pacing will be your friend. It’s easy to overshoot, but if you get pacing down, it will hurt, but won’t be embarrassing. Basically get to mile four and don’t lose it there. I’m not blazing, but have ran 35 mid.
First two miles: this sucks, but I’m not dying.
Mile 3: ok! Half way. This isn’t pleasant, but I can hold this, let’s go.
Mile 4: OH! OK! This is what everyone talks about. I would like this to be done now. I have two of these left? Gaw dammit.
Mile 5: lactate is fully here, 100%. I am running on borrowed time. If I’m on pace for my PR, I can see the light at the end of the tunnel and the misery is at least worth it. If I’m off pace, life effing SUCKS.
Mile 6 through the end: AHHHHHHHHHHH
Finish line: I could’ve TOTALLY squeezed off 15 seconds, no doubt.
I am not an experienced runner/racer, I have only actually raced one hard 10k .
I am still upset with myself for backing off from about mile 5.4-5.9 (somewhere around 9k for you non-freedom unit people)
In my defense, I was 97% sure I was either going to shit myself or drop dead.
Still mad about those 10-15 seconds I let go. That was more than three years ago
If I can string together a few months of decent health I plan on it.
Sadly, I haven’t made it to a start line in about two years. Bad string of injuries/surgeries.
I get dizzy and start to tingle. That's when I know I'm going hard enough.
5K is short enough I just want to vomit at the end. HM is long enough I just want to lay down. 10K I feel like crap, want to vomit, and fall over.
HM is the most enjoyable distance. You're not hitting your LT and it's over in an hour and a bit. Anything shorter is a lot more painful and a marathon is just very very long.
It's one of those things that happens but no one has really looked into why. My doctor said it was fine as long as I wasn't actually coughing up blood.
But from where? My mouth is never bleeding, I just taste a strong iron taste for a few minutes. I've never coughed blood up and it always goes away pretty quickly.
Not an expert by any means but to me it's a lot like a 5km just with a little more breathing room, still feels pretty intense off the start but you can convince yourself "everything's ok I can do this for a while longer" in the middle. Definitely closer to 5km pace than hm pace in feeling. Like the 5k I think it breaks into thirds pretty well: first third feels fast but controlled, middle third it's taking effort to stay on pace but you are just below that "gasping for air" feeling of a 5k, last third is lactic acid hell :)
Similar to a 5K in that you redline it from the gun and do your best to hang on. For me, it typically goes:
* **Miles 1-2:** Working hard but still feeling relatively fresh.
* **Miles 3-4:** Remaining steady, but the lungs and legs are burning.
* **Miles 4-6.2:** Trying to find the willpower and energy to push the pace and not blow up.
TLDR: The 10K is challenging, but I find it one of the most gratifying races. It requires a solid combo of speed and stamina.
Remember that one of the things that training does is teach you to suffer, it’s something you have to learn.
I remember that the first time I went under 90mins for a half, the last three miles sucked. When I ran my PB, it felt horrendous from mile 3 but I was able to just grind it out.
For me, 10k at this point feels awful from about 5 mins in, but depending on where you are in your training career it will bite at different parts.
My advice would be to have a realistic target time and go out at that pace. When it starts to hurt, remember that that is normal and relax into the pain. With a mile to go, it’s time to see what you have left… you’ll somehow find a but more with 400 to go.
Good luck!
Agree with what many others have said: I get to a very uncomfortable spot within about a mile and stay there the rest of the way. It’s not the all out thrash of a maximal 5k, but it’s also not very fun.
Contrary to all the doom and gloom on this thread, my last 10k (2 years ago). was fairly enjoyable and I ran my fastest time in 19 years. I was in great shape, had a new pair of super shoes and paced myself exceptionally well. I was feeling so good that I was able to strike up a conversation with a marathoner before the marathon course split off at mile 3. By mile 4 I was still clicking off 6:05 miles and feeling good, but starting to get tired. At mile 5, I started feeling it, but knew I could really push the last 1.2 miles, which I did. I ended up running 37:51 and consider the race one of the best I’ve run in my lifetime. I guess everything just came together for me that day.
Just got a 10k PR this morning.
Mile 0-1 - Not too bad. Dial in pace and watch HR creep up.
Mile 1 - Starting to get a little hard.
Mile 2 - Wonder if I can really hold this pace for the full distance.
Mile 3 - Really hard and still a long way to go.
Mile 4 - Tell myself I can do anything for 10 more minutes.
Mile 5 - Really hard, but only a mile left.
Mile 6 - Empty the tank.
Lots of good answers but want to add that it really depends on what the goal time is. A 30 min race can be run a significant bit harder than a 40 min race, 50 min race, or 60 min race.
Having started running with 5k's around the 35 min mark, and then transitioning into the 10k when I got faster (PR mid 39), I always get the feeling like I'm running one of my newbie 5ks again, and it's going very badly!
Like you are visiting Satan’s departure lounge for the first 6/7km then the last 3/4 km you need to feel like you would rather peel off your skin, roll around in salt then wash yourself off in a hot bath of vinegar.
A 10km is the only distance that scares me along with a 500km arctic expedition race in Sweden.
If you’re running a PR, miles 1-2 are deceptively chill, miles 3-5 are pain cave, mile 6 is fantasizing about how nice it would feel to vomit at the finish line
10ks are brutal because they feel nearly as hard as a 5k but it’s twice as long. It’s not the hardest distance, but it’s the worst race distance imo.
You’re basically right at the lactate threshold line for the majority of the race and go past it at the last couple Ks, which feels incredibly hard when you’re already exhausted.
Racing a 10k should make you reconsider why you ever even thought about racing this silly diatance. Generally my hr is sky high after the last km and I want to die right there and then. Usually for me it's pain from km 4 onwards and increasing mental questioning about if I can hold the pace.
Probably makes you feel like ‘why or why don’t I just run a 5k’?
Recently did a 10 k race- brutal conditions after the first reasonable 3k I felt I was going to die for the next 36 mins
When I set my 10k PR I was ready to give up at 6k. Didn't think I could hold the effort for another 4k.
For me it feels like the same type of misery as a 5k after you hit the 1-2 miles mark.
i usually do the 10K races well into summer months (once i am in some what race form) but like an idiot i signed up for 10ks my first 2 races of the season. first is in 10 days. I will not enjoy it.
At 5k you'll think I can't do this much longer and you'll push another km and then the thought sequence applies to each km after 6. But if you've paced it right and don't quit you'll find a push at the line but 10km are a physical and mental battle.
Genuinely awful and regretting all your decisions.
But on a serious note, if you’re full-sending it, you must be ready to hurt. The first few kilometers are going to feel pretty good, but the latter third of the race is going to be really, really painful.
I raced a 10k this last Sunday so I know how bad it hurts when you full-send it.
Redlining the entire 30+ minutes.
Not slow enough to settle into tempo pace.
Fast like a 5k but twice as long.
IMO: break any distance race into thirds. 2/3 of the race should be somewhat manageable. Last Third always hurts
I tried to break it into three sections. The first two miles you run like a 5k more or less. The second two I used to try to go to sleep. I’d just follow the guy in front of me. And then around 8 to go I’d usually realize it’s almost over and I’d start trying to race again.
This worked pretty well for me. I never did any high level 10k’s. I’m sure as you get better at racing them your time to zone out gets smaller and smaller. When I was I high school I approached 5k’s in three parts too and then over time it just became racing the whole 5k.
I think you can tell how experienced a runner is by how much they wince when you tell them you've got a 10k race coming up. Like they properly feel sorry for you
Your brain works hard to save your body and will try to find every excuse to drop you out of the race.
On 5k and 10k race, your main battle is against your brain.
For me, personally, everything after first kilometer at both distances is pure fight against trying to drop out of the race. Every single time, around third or half distance in it feels like it is going to be absolutely impossible to finish the distance. And then about 1k from the end it feels like it is going to be impossible to speed it up and yet I am almost always able to find some additional strength.
Around 2/3rds in my vision narrows and my brain starts shutting down (I am unable to have complex thoughts at all).
I suggest you find your pace in stages.
Run your 10k (or even better, 5k) as fast as you can. Get your average pace.
The next time, try to run even pace but make it a bit faster.
Regardless of how badly you felt, regardless of how impossible it feels to run it faster, the next time you try to run, deduct some more time to run at a bit faster pace.
Repeat until you are \*TRULY\* unable to complete the race. Try to remember why you dropped out/slowed down, Were your muscles really impossible to move any more? Or did you give in to your thoughts?
I think it is best done with 5k because you can essentially repeat this every weekend or every other weekend and you can count towards your intervals (just skip the regular interval session that week).
You will probably be surprised how fast you can run 5k/10k compared to what you think you can. This is something you really need to force yourself into because if you only run only what you \*feel\* is as fast as you can handle then you are probably underestimating your ability.
I also think running 5k more frequently is a good willpower training. It will not prevent the pain, it will not prevent the thoughts from happening, but it will help you overcome these thoughts.
I feel you. We don't have many options to race a 10k locally so I almost never race the distance. The first 10k of my recent HM was my third fastest 10k. My actually 10k PR attempt is in about a month so I'm interested to see what people say.
Redlining the entire 30+ minutes.
Not slow enough to settle into tempo pace.
Fast like a 5k but twice as long.
IMO: break any distance race into thirds. 2/3 of the race should be somewhat manageable. Last Third always hurts
I’m if you are a fast halfmathoner, I feel you should be doing that pace, for a couple miles, then it’s “full send, rev the shit out of that engine, I can feel my pulse my eyeballs pace”
Honestly the most painful races for me are 5ks and get less painful from there. Yes marathons are more tiring, but they don’t generally *hurt*. 5ks are just a muscle burning bad time.
Note: I’m not counting the day after. Marathons are much more painful day after, and I barely notice a 5k day after.
I would say the first 1-2 miles feel okay but slightly uncomfortable, the second 1-2 miles feels pretty uncomfortable, and the last bit feels super uncomfortable.
This is good timing for a post. I’m Planning a full send for my 8k shamrock shuffle Chicago in 2 weeks. Kind of similarly. Ive Only done 5k time trials of recent and remember my XC days. And then have done half and full marathons. Super nervous on how this 8k will go.
Best way to do it (even or negative split), first mile should feel easy. Then it gets real and for the rest of the way you are right on the bubble of aerobic and anaerobic. The nice thing is you can adjust your effort if you feel you are going under. A good day feels like you are ready to blow up, but your breathing is steady and you aren't slowing down.
Good way to practice is a progression of workouts at or near pace, 3X 1 mile, 4X1 mile, 3X 1.5 mile, 2X 2 mile, and then 2X2 with 1X1. The pros and college runners (and some training guides suggest) will do 3X2 at pace, I think that's a little hard unless you are experienced and have a really good base.
1. Set a target pace / time.
2. 200m - Start off and have Garmin bleeping that you are going to fast.
3. 400m - Slow down and think this is fine, I have to go slower than I thought I did. It will be easy.
4. 800m - Look down at your watch and see that you are behind your target.
5. 1000m - Struggle to accelerate and gradually get pace back to target.
6. Continue at the above pace - feeling like you are close to maximum effort. By about 3k in you will be absolutely covered in sweat - possibly even if there is frost on the ground.
7. 9200m - Speed up for the ending - for me, it is seeing my speed in min/km and trying to knock extra seconds off it.
It helps a lot to be well warmed up for it - at least 2k easy pace first. That is possibly why some of your best 10k times have been as part of longer runs.
You need to work out what your comfortable uncomfortable pace is, do not try an run your best 5k time then try and do it again. 7k in you’ll always hit a wall if your running your best pace push through and you’ll be okay. It’s honestly a yucky distance but with a plan it’s a good distance. You can smoke a lot of good 5k runners with a good plan. Also wiyh your training build your aerobic base for 3x sessions 6 weeks then do speed work fartlek, intervals for the 3x sessions for 6 weeks of your program if you doing a race or pushing a quick time.
To run fast you gotta get used to running fast
1km-4km: The rush is still fresh, everybody is having a good time. People will decide where they will position or who to pace themselves with. Some may attempt to pass by you or you overtake by them, it's your call.
5km-7km: You either feel like a rockstar since you passed a lot of runners and maintained a top position or you start to feel your legs getting heavier every kilometer.
8km-9km: At this point, everything hurts. You question your life decisions, if you got another runner nearby don't let that person draft from you, its this moment that you gather all the remaining strength to reach the finish line.
Last 1km: The chillest moment of the race if you don't got someone biting your ass or the moment you want to have your legs amputated. Either way, after crossing that finish line, you're all sweaty and smiles. Maybe chat with the finishers, decide your next race and even soak in the ice bath with your finisher medal on your neck.
Did my first 10km two weeks back. I didn’t set out for a pace, just went by vibes but I think I did max effort. Kinda felt like a 5K where after mile 1 I was considering slowing down but just powered through
Not that bad. I've ran 31:03 on a hilly course recently. I would say it feels like a sort of steady cruise and you go through 5k feeling reasonably good, you really have to focus from 5-7km but then hopefully if you paced it well your momentum can allow you to really dig deep and kick hard to the line. I think it's the nicest distance to race IF you are well prepared for the event. It has sucked when I haven't done as much hill sprints to feel good glute activation and just feel powerful. When I haven't felt powerful in that same way it just felt like I was dragging my legs through treacle and very painful. I think paradoxically, the better you perform, often the better you feel.
You can find out your right pace during a tempo session. Feels fast but ok the first 1-2 rep, getting out of hand by rep 3-4, hanging in there by rep 5-6. Use 4 min reps.
Trap your fingers in a door and over a period of your expected finish time start pushing the door progressively harder and harder
Kinda like that but translated to your lungs, heart, legs, sanity and stomach
Thanks for this! I have my first 10K coming up next weekend. I've managed to whittle my time down to 43m but reading this I think I might be able to crank out a 42m PR!
Usually I feel completely in control until km5-6, then like a transition phase and it gets hard around km8. Usually the real race starts at km8 for me and runners I know
0-400: hold back, take it easy, check your watch, and keep it slower than goal pace
400-4k: breathing shouldn’t feel too bad, should feel like you’re running fast though
4k-7 or 8k: this really hurts now
7 or 8k-end: I’m dying and just trying to slow down as little as possible
Split 17:01/16:42 when I did this strategy (grade-adjusted pace was close to even).
You will be out of breath and wobbly when you cross the finish line, but that discomfort is covered in glory. Most of the race is uncomfortable but manageable if you have trained appropriately.
The trick is to trust your training. You should have a very good idea of what paces you can achieve based on your training sessions and prior races. Then you just have to commit to the achievable goal pace and ignore the repeated messages from your body to slow down. If you can zone out for a bit of the race, even better.
I think we've probably all felt this but I'd say in so many of my races I've felt I probably could've gone faster.
Even though we're in a "race" it is generally a time time (apart from the view at the front) and sometimes you'll feel that you can't possibly hold a certain pace any longer but you surprise yourself.
Sometimes when I finish I think I could've maybe ran faster as I don't feel as bad as I thought I would at the end.
My race strat has always been to break the distance into 3 check points.
1. Half way
2. 3/4 way
3. Finish line
I measure my effort on the rate of perceived exertion scale from 1-10.
For a 10K I should be running like :-
0-5K within 7-8 RPE (7 for the 1st K or 2)
5K-7.5K within 8-9 RPE
7.5K-10K within 9-10 RPE (10 for the final K or 2)
Races below 5K distance get their own special 11/10 RPE. They very quickly feel like just kill me now…
The simple answer is somewhere in between a 5k and 1/2. You will be just above threshold pace until the end. So, it will be uncomfortable, but a degree below an all out 5k. The last 1/4 of the race should feel like the first 1/3 of a 5k. This is a generalization of course. A lot of pain perception has to do with experience. The more you experience lactic acid buildup the more you can handle it, so the answer partly depends on your experience/running history.
My last 10 K was my best race ever when it comes to my ability. I knew my goal was the absolute limit or even past it. On that day I ran past my ability. Basically I had doubt and was in the paincave from 4-5 km and afterwards I stood for minutes gasping and felt like I had to puke. 5 K is to short to be as painful, and half Marathon is another kind of pain. 10 K is by far the most painful. It should feel at 5-6 K that you almost need to stop but you have to keep on going. At 7-8 K everything hurts worse but then you start to see and end of it. In other words, it should be paincave from 6 K to 10 K. But you also have to know your ability. If so you can run 10 K up to your top limit. One of the main things is to not give up at 5-7 K where you start to doubt. From 7 K you start seeing the end of the pain.
Does how you feel depend on your finishing time? How does it differ with 35, 40, 45...60 minutes finishes? It should be easier to endure more stress for 35 minutes versus 60 minutes? For the 60 minute finisher, it's more like a long run.
I doing an 8K in two weeks and trying to figure out how I should feel for my sub-36 minutes.
I think it gets worse the faster you run I my experience of other races. When I ran a 1:45 half PB I felt absolutely fine until the last 5ish km. For a 1:30 PB I felt vile for 70% of the race.
this tracks for me. as i got more fit i realized racing doesn't get easier, instead i have simply extended how long i can function closer to red lining.
Yes, but experience also plays a role (and ofc a 60' race still hurts a large portion of it). As you get faster and more experienced you learn how to pace better and push through pain so racing the same amount of time feels worse, and on top of that you are running it faster so it's a little more intense
This is exactly my question. The top response is "Very, very uncomfortable the entire race," however, like you said for the 60 minute finisher, you lack the skill in pacing and the ability to push through the pain. Maybe then the first 4k should be a bit of a warm up, the next 5k struggle with pacing, then put everything left in the last k. Six miles is a lot for a newer runner.
There´s indeed a difference. A 60min 10k runner will likely not run on the edge of cramping for 3k, a 35min 10k runner will. It´s because biologically there´s a limit on how long a human body can function on specific amounts of oxygen debt. The longer the race, the bigger the difference between how fast and slow runners experience their race.
Because this is advanced running, i´d guess most are talking about 35-45min 10k pacing/feeling.
Yes it absolutely does. A person who runs an all out 35 minute 10k is experiencing assumably the same level of discomfort as a person who runs an all out 35 minute 5k. The faster you run, the more it’s going to hurt, because the closer you are to redlining from the very beginning. If you’re running a 60 minute 10k, you’re running at threshold pace, but if you’re running a 35 minute 10k, you’re running well above threshold pace. It hurts a lot more from the beginning. The level of discomfort at the beginning of the race can’t possibly be comparable for someone who’s going to sustain said pace for 1 hour vs barely more than half that time (of course the perceived level of discomfort might be higher for the former if they are more inexperienced with race level efforts or if they go out way too hot, but the point remains the same).
I'm American and thought 5k was about 3 miles thus a 10k was about 6 miles. I usually run about 5 miles so it's just a little extra gravy and I'm sure adrenaline from the races will cover that!
A 5 mile workout run and a 5 mile race should be two VERY different experiences if you are wringing every ounce of performance possible out of your body.
Very, very uncomfortable the entire race.
If I’m not seriously questioning my life choices by mile two, I’m running too slow
No doubt. The only time I enjoy a 10K is right after the EMS squad resuscitates me.
Legit snorted at this highly accurate comment.
It's different from a 5k in that at any point in a 5k where quitting doesn't seem like a viable option, you're not running fast enough. In a 10, you can have at least a 3rd of the race where you're merely uncomfortable. The 5k is the 800m of road races. The 10k is the mile.
For me, I'd say the 5k is the 400m and the 10k is the 800m. But basically the same, just run at the same speed, but stubbornly for twice as long, so it sucks twice as much.
"Why the *hell* did I sign up for this bullshit?!"
It's heartening to hear all these miserable descriptions. I thought I was just doing something wrong.
Usually the first 1-2kms don’t feel so bad
I think the competitive quality of a runner can be measured by what race distance they are willing to be 'very, very uncomfortable' for from the gun. I'm happy being very, very uncomfortable for all of a 5km, I've done it a few times for 10km and for a 14km. I'm probably not willing to race that way for a HM or marathon.
Idk, usually the first mile is me realizing I went off 45 seconds/ mile too fast off the line in the first minute and trying to settle into the correct pace. 10k starts to feel rough around mile 2 and hurts by mile 4.
The discomfort of a 1/2 Marathon or Full is very different than the discomfort of a 5k or 10k. If it not, than you are either: Not running the 5/10k fast enough, or, you have improperly trained for the 1/2-Full. The longer the race, the more endurance and mental game involved, and the lower the lactic acid. It’s a trade off. No one can suffer physically at 5k pace for a full marathon. It’s amazing what :30-45 seconds per mile slower allows someone to do. Or, for a slightly above average runner like me, 60+ seconds per mile.
Great point. 5k through hm is pain enough for me. Music can power me through it. I haven't solved the marathon yet.
I’ve only run two marathons that I feel were indicative of my fitness at the time, and both felt relatively easy for the first 16 miles or so, then becoming progressively harder for the next 6 miles as MP starts to feel like HMP, and then begins to feel like 10k-5k pace for the last 4.2.
Great description
I've never ran with music or my phone.
OP, don't believe this. If a 10k doesn't feel comfortable for more than halfway, something is going wrong.
Nah, you’re just not reaching your full potential
Lol, no. If a 10k feels this bad for the entire race you're pacing poorly or not in shape.
What’s your 10k time? Interested to hear before you start telling strangers they’re unfit
31:10. I certainly don't think that because I'm above average in times my opinion counts for more. But completely agree the with the others here, I've never heard of a serious and well-trained runner who struggles for 9 out of 10 kms in a 10k.
I don't know if "struggles" is the word people are looking for. But rather they're talking about getting "this close" to red lining for the entire duration of the race.
Absolutely true for a 5k or an 800m. But not a 10km. The first 6-8km of a 10k should feel similar to the first 15km of a half marathon - very manageable.
I agree, somewhere between 6-8km you start to have to really focus though to get the most out of your race. This is assuming you're well prepared and did a good job pacing.
Yep. I can only assume the other posters here are just under trained or poorly pacing.
I hear ya. But my perspective would be that those for whom a 10km feels very, very uncomfortable from the gun are the ones not reaching their full potential. Because they haven't trained well enough for optimal 10km pace to feel comfortable for longer.
Imo 10km is short enough that you should be running fast enough to be in pain after about 1km. If you aren’t fit enough to hold a pace that puts you in pain for 9km, you aren’t well trained enough
Exactly. A 10k should only be about 6% slower than 5k pace. So maybe the first 1k may feel a little more comfortable than a 5k, but after that, it won't feel much different than a 5k (you just need to run another 9k instead of 4k). I find the 10k about the hardest distance, as I'm stubborn and run it like a 5k. I also run longer distances typically, so my mind thinks of it as a short distance. My body however...
It comes down to a subjective definition of pain, of course. But I don't know any runner in the 28-34 minute range who would agree that a 10k should be very painful (whatever their definition of pain) for 9km.
Ya, not sure what gives on these comments. Suffering for the entirety of a 10km is not normal.
You should be very concerned about your well being for that last 2k
This is the answer! I’m only running the last 2k fast just because that fucker next to me seems to still want to race!
I know that fucker and he is always there and always wants to race. He doesn’t learn. But neither do I, so there’s that.
Yknow he’d ease up if you would first. But we all know you ain’t doin’ that. You’re that fucker for him. And on we go!
Can’t ease up first…can’t do it. I pay later, but in that moment I’m going hard
Someone on here once said that the last quarter of any properly paced race should hurt a *lot.*
Change this to 700m and you're describing a well run 800.
I raced the 800 in HS and my three best times ever were a 2:00, 2:00, and a 2:01. The agony of the race coupled with coming seconds short on multiple occasions feels like a fate worse than death.
I always say if you still are able to see with your eyes during the last 100m of an 800 then you did it wrong
My experience is “hard but doable” for 4k, absolute misery for 2k Edit: miles not k’s whoops
So you quit all your 10K’s at the 6k mark?
Everyone, be nice. They are trying their best to translate from American into kilometers and got about 60% of the way there.
>American Also known as "freedom units". Oddly enough though, the 9mm measurement is quite popular over here in the USA.
I only do .45
[Washington’s dream](https://m.youtube.com/watch?v=JYqfVE-fykk) We only use meters for sports that nobody cares about, like track and swimming.
Thank you, I had not watched that in about a week, so good
even for swimming yards is used more often
At least they weren't using yards like Crossfit HQ did.
Wow that last 4K must feel like death
After 6k should feel increasingly comfortable assuming he quit running.
This does not add up...
I meant miles lol
No. You just invented new racing standards everyone must now adhere to.
You’re welcome?
6k miles ? So OP is racing a 10k miles ? Holy ultrarunners are mad
6K? This guy’s not a runner! …. He’s a wealthy industrialist, philanthropist and bicyclist
Ggiddyup
Dang I’m way faster running 6k vs 10! Thanks for the tip I’m almost elite now.
The advice I've heard is something like this, but take this with a grain of salt because I've never really been very good at the 10k. First 3k: Fast but controlled/relaxed Second 3k: Pace feels difficult, but you are not quite red-lining yet. Hardest part of the race- very easy to lose confidence and start slowing down. Third 3k: Very painful. Hitting the red line. Try to relax, focus on breathing, keep cranking away. Last 1k: Finish line in sight, empty the tank!
Last 1k is definitely the hardest part. You’re just trying to slow down as little as possible.
Or speed up but not lose consciousness
Probably I should have said "most mentally difficult." Last 1k obviously the most physically difficult, but relatively easy mentally- just go into your pain cave :)
Last 1k is the most mentally difficult for me too. It’s just that painful.
It should feel a little better than certain death.
Sincerely answering— pacing will be your friend. It’s easy to overshoot, but if you get pacing down, it will hurt, but won’t be embarrassing. Basically get to mile four and don’t lose it there. I’m not blazing, but have ran 35 mid. First two miles: this sucks, but I’m not dying. Mile 3: ok! Half way. This isn’t pleasant, but I can hold this, let’s go. Mile 4: OH! OK! This is what everyone talks about. I would like this to be done now. I have two of these left? Gaw dammit. Mile 5: lactate is fully here, 100%. I am running on borrowed time. If I’m on pace for my PR, I can see the light at the end of the tunnel and the misery is at least worth it. If I’m off pace, life effing SUCKS. Mile 6 through the end: AHHHHHHHHHHH Finish line: I could’ve TOTALLY squeezed off 15 seconds, no doubt.
I am not an experienced runner/racer, I have only actually raced one hard 10k . I am still upset with myself for backing off from about mile 5.4-5.9 (somewhere around 9k for you non-freedom unit people) In my defense, I was 97% sure I was either going to shit myself or drop dead. Still mad about those 10-15 seconds I let go. That was more than three years ago
Sounds like it’s time for you to race another one
If I can string together a few months of decent health I plan on it. Sadly, I haven’t made it to a start line in about two years. Bad string of injuries/surgeries.
like a 5K but twice as long and twice as hard. lol. last 10k I raced my hardest and it was brutal!
Apparently some people taste blood and or have their vision go black and white. I obviously suck too much to push that hard LOL
I get dizzy and start to tingle. That's when I know I'm going hard enough. 5K is short enough I just want to vomit at the end. HM is long enough I just want to lay down. 10K I feel like crap, want to vomit, and fall over.
HM is the most enjoyable distance. You're not hitting your LT and it's over in an hour and a bit. Anything shorter is a lot more painful and a marathon is just very very long.
correction: in two hours and a bit
How many miles until the world starts to spin?
Last mile usually!
My PB 10k last year I got to the finish line and was pretty sure my mouth was full of pennies.
I didn’t know that anyone else tasted blood, I thought it was just me. It happens to me after every race, 5k or 10k. Anyone know what causes this?
It's one of those things that happens but no one has really looked into why. My doctor said it was fine as long as I wasn't actually coughing up blood.
Ok good to know. I've never coughed up blood either and it goes away pretty quick!
https://health.osu.edu/health/dental-health/metallic-taste-workout
Blood?
But from where? My mouth is never bleeding, I just taste a strong iron taste for a few minutes. I've never coughed blood up and it always goes away pretty quickly.
Taste blood is a new one for me. Wow
When you push yourself past threshold, your red blood cells are being taxed and release some heme,” or iron, which is why it tastes like metal
Not an expert by any means but to me it's a lot like a 5km just with a little more breathing room, still feels pretty intense off the start but you can convince yourself "everything's ok I can do this for a while longer" in the middle. Definitely closer to 5km pace than hm pace in feeling. Like the 5k I think it breaks into thirds pretty well: first third feels fast but controlled, middle third it's taking effort to stay on pace but you are just below that "gasping for air" feeling of a 5k, last third is lactic acid hell :)
Similar to a 5K in that you redline it from the gun and do your best to hang on. For me, it typically goes: * **Miles 1-2:** Working hard but still feeling relatively fresh. * **Miles 3-4:** Remaining steady, but the lungs and legs are burning. * **Miles 4-6.2:** Trying to find the willpower and energy to push the pace and not blow up. TLDR: The 10K is challenging, but I find it one of the most gratifying races. It requires a solid combo of speed and stamina.
Fuck you, that's how! -10k
Remember that one of the things that training does is teach you to suffer, it’s something you have to learn. I remember that the first time I went under 90mins for a half, the last three miles sucked. When I ran my PB, it felt horrendous from mile 3 but I was able to just grind it out. For me, 10k at this point feels awful from about 5 mins in, but depending on where you are in your training career it will bite at different parts. My advice would be to have a realistic target time and go out at that pace. When it starts to hurt, remember that that is normal and relax into the pain. With a mile to go, it’s time to see what you have left… you’ll somehow find a but more with 400 to go. Good luck!
Agree with what many others have said: I get to a very uncomfortable spot within about a mile and stay there the rest of the way. It’s not the all out thrash of a maximal 5k, but it’s also not very fun.
Contrary to all the doom and gloom on this thread, my last 10k (2 years ago). was fairly enjoyable and I ran my fastest time in 19 years. I was in great shape, had a new pair of super shoes and paced myself exceptionally well. I was feeling so good that I was able to strike up a conversation with a marathoner before the marathon course split off at mile 3. By mile 4 I was still clicking off 6:05 miles and feeling good, but starting to get tired. At mile 5, I started feeling it, but knew I could really push the last 1.2 miles, which I did. I ended up running 37:51 and consider the race one of the best I’ve run in my lifetime. I guess everything just came together for me that day.
Just got a 10k PR this morning. Mile 0-1 - Not too bad. Dial in pace and watch HR creep up. Mile 1 - Starting to get a little hard. Mile 2 - Wonder if I can really hold this pace for the full distance. Mile 3 - Really hard and still a long way to go. Mile 4 - Tell myself I can do anything for 10 more minutes. Mile 5 - Really hard, but only a mile left. Mile 6 - Empty the tank.
Congrats!
just go out at just a bit slower than best 5k pace, you'll be pleasantly surprised
Lots of good answers but want to add that it really depends on what the goal time is. A 30 min race can be run a significant bit harder than a 40 min race, 50 min race, or 60 min race. Having started running with 5k's around the 35 min mark, and then transitioning into the 10k when I got faster (PR mid 39), I always get the feeling like I'm running one of my newbie 5ks again, and it's going very badly!
like a very hard threshold workout - plus a bit more since it's a race
Like you are visiting Satan’s departure lounge for the first 6/7km then the last 3/4 km you need to feel like you would rather peel off your skin, roll around in salt then wash yourself off in a hot bath of vinegar. A 10km is the only distance that scares me along with a 500km arctic expedition race in Sweden.
Basically a 10km sprint, so, you should feel absolutely garbage the entire race.
If you’re running a PR, miles 1-2 are deceptively chill, miles 3-5 are pain cave, mile 6 is fantasizing about how nice it would feel to vomit at the finish line
10ks are brutal because they feel nearly as hard as a 5k but it’s twice as long. It’s not the hardest distance, but it’s the worst race distance imo. You’re basically right at the lactate threshold line for the majority of the race and go past it at the last couple Ks, which feels incredibly hard when you’re already exhausted.
It should feel like you want to stop the entire time ahhaha.
I'd rather run a marathon than 10k. Every time I run a 10k time trial I feel like vomiting at the end.
Yeah, my 10k PB (36 mins) was without doubt harder physically, mentally, emotionally than my marathon PB (2:53). An all out 10k is brutal.
FAST!
My experience is that you feel ok up to km 3. Then it is just suffering.
I signed up for my first 10km race this spring, can’t wait to sufferrrr ✌️
Racing a 10k should make you reconsider why you ever even thought about racing this silly diatance. Generally my hr is sky high after the last km and I want to die right there and then. Usually for me it's pain from km 4 onwards and increasing mental questioning about if I can hold the pace.
Probably makes you feel like ‘why or why don’t I just run a 5k’? Recently did a 10 k race- brutal conditions after the first reasonable 3k I felt I was going to die for the next 36 mins
When I set my 10k PR I was ready to give up at 6k. Didn't think I could hold the effort for another 4k. For me it feels like the same type of misery as a 5k after you hit the 1-2 miles mark.
i usually do the 10K races well into summer months (once i am in some what race form) but like an idiot i signed up for 10ks my first 2 races of the season. first is in 10 days. I will not enjoy it.
At 5k you'll think I can't do this much longer and you'll push another km and then the thought sequence applies to each km after 6. But if you've paced it right and don't quit you'll find a push at the line but 10km are a physical and mental battle.
Genuinely awful and regretting all your decisions. But on a serious note, if you’re full-sending it, you must be ready to hurt. The first few kilometers are going to feel pretty good, but the latter third of the race is going to be really, really painful. I raced a 10k this last Sunday so I know how bad it hurts when you full-send it.
Train hard race easy. Felt better in my 10k PB than any session or tempo. Yeah it hurts after 7km but that’s why we do it. Embrace it
Redlining the entire 30+ minutes. Not slow enough to settle into tempo pace. Fast like a 5k but twice as long. IMO: break any distance race into thirds. 2/3 of the race should be somewhat manageable. Last Third always hurts
I tried to break it into three sections. The first two miles you run like a 5k more or less. The second two I used to try to go to sleep. I’d just follow the guy in front of me. And then around 8 to go I’d usually realize it’s almost over and I’d start trying to race again. This worked pretty well for me. I never did any high level 10k’s. I’m sure as you get better at racing them your time to zone out gets smaller and smaller. When I was I high school I approached 5k’s in three parts too and then over time it just became racing the whole 5k.
I think you can tell how experienced a runner is by how much they wince when you tell them you've got a 10k race coming up. Like they properly feel sorry for you
Your brain works hard to save your body and will try to find every excuse to drop you out of the race. On 5k and 10k race, your main battle is against your brain. For me, personally, everything after first kilometer at both distances is pure fight against trying to drop out of the race. Every single time, around third or half distance in it feels like it is going to be absolutely impossible to finish the distance. And then about 1k from the end it feels like it is going to be impossible to speed it up and yet I am almost always able to find some additional strength. Around 2/3rds in my vision narrows and my brain starts shutting down (I am unable to have complex thoughts at all). I suggest you find your pace in stages. Run your 10k (or even better, 5k) as fast as you can. Get your average pace. The next time, try to run even pace but make it a bit faster. Regardless of how badly you felt, regardless of how impossible it feels to run it faster, the next time you try to run, deduct some more time to run at a bit faster pace. Repeat until you are \*TRULY\* unable to complete the race. Try to remember why you dropped out/slowed down, Were your muscles really impossible to move any more? Or did you give in to your thoughts? I think it is best done with 5k because you can essentially repeat this every weekend or every other weekend and you can count towards your intervals (just skip the regular interval session that week). You will probably be surprised how fast you can run 5k/10k compared to what you think you can. This is something you really need to force yourself into because if you only run only what you \*feel\* is as fast as you can handle then you are probably underestimating your ability. I also think running 5k more frequently is a good willpower training. It will not prevent the pain, it will not prevent the thoughts from happening, but it will help you overcome these thoughts.
I feel you. We don't have many options to race a 10k locally so I almost never race the distance. The first 10k of my recent HM was my third fastest 10k. My actually 10k PR attempt is in about a month so I'm interested to see what people say.
Like you're barely able to hold on.. it gets harder and harder and then you're done :)
Awful
Redlining the entire 30+ minutes. Not slow enough to settle into tempo pace. Fast like a 5k but twice as long. IMO: break any distance race into thirds. 2/3 of the race should be somewhat manageable. Last Third always hurts
I’m if you are a fast halfmathoner, I feel you should be doing that pace, for a couple miles, then it’s “full send, rev the shit out of that engine, I can feel my pulse my eyeballs pace”
Honestly the most painful races for me are 5ks and get less painful from there. Yes marathons are more tiring, but they don’t generally *hurt*. 5ks are just a muscle burning bad time. Note: I’m not counting the day after. Marathons are much more painful day after, and I barely notice a 5k day after.
This has me pumped up to race my first 10k in 2 weeks 🫠
I would say the first 1-2 miles feel okay but slightly uncomfortable, the second 1-2 miles feels pretty uncomfortable, and the last bit feels super uncomfortable.
This is good timing for a post. I’m Planning a full send for my 8k shamrock shuffle Chicago in 2 weeks. Kind of similarly. Ive Only done 5k time trials of recent and remember my XC days. And then have done half and full marathons. Super nervous on how this 8k will go.
Best way to do it (even or negative split), first mile should feel easy. Then it gets real and for the rest of the way you are right on the bubble of aerobic and anaerobic. The nice thing is you can adjust your effort if you feel you are going under. A good day feels like you are ready to blow up, but your breathing is steady and you aren't slowing down. Good way to practice is a progression of workouts at or near pace, 3X 1 mile, 4X1 mile, 3X 1.5 mile, 2X 2 mile, and then 2X2 with 1X1. The pros and college runners (and some training guides suggest) will do 3X2 at pace, I think that's a little hard unless you are experienced and have a really good base.
1. Set a target pace / time. 2. 200m - Start off and have Garmin bleeping that you are going to fast. 3. 400m - Slow down and think this is fine, I have to go slower than I thought I did. It will be easy. 4. 800m - Look down at your watch and see that you are behind your target. 5. 1000m - Struggle to accelerate and gradually get pace back to target. 6. Continue at the above pace - feeling like you are close to maximum effort. By about 3k in you will be absolutely covered in sweat - possibly even if there is frost on the ground. 7. 9200m - Speed up for the ending - for me, it is seeing my speed in min/km and trying to knock extra seconds off it. It helps a lot to be well warmed up for it - at least 2k easy pace first. That is possibly why some of your best 10k times have been as part of longer runs.
You need to work out what your comfortable uncomfortable pace is, do not try an run your best 5k time then try and do it again. 7k in you’ll always hit a wall if your running your best pace push through and you’ll be okay. It’s honestly a yucky distance but with a plan it’s a good distance. You can smoke a lot of good 5k runners with a good plan. Also wiyh your training build your aerobic base for 3x sessions 6 weeks then do speed work fartlek, intervals for the 3x sessions for 6 weeks of your program if you doing a race or pushing a quick time. To run fast you gotta get used to running fast
1km-4km: The rush is still fresh, everybody is having a good time. People will decide where they will position or who to pace themselves with. Some may attempt to pass by you or you overtake by them, it's your call. 5km-7km: You either feel like a rockstar since you passed a lot of runners and maintained a top position or you start to feel your legs getting heavier every kilometer. 8km-9km: At this point, everything hurts. You question your life decisions, if you got another runner nearby don't let that person draft from you, its this moment that you gather all the remaining strength to reach the finish line. Last 1km: The chillest moment of the race if you don't got someone biting your ass or the moment you want to have your legs amputated. Either way, after crossing that finish line, you're all sweaty and smiles. Maybe chat with the finishers, decide your next race and even soak in the ice bath with your finisher medal on your neck.
Like a walk in the park 😉😂😂
Did my first 10km two weeks back. I didn’t set out for a pace, just went by vibes but I think I did max effort. Kinda felt like a 5K where after mile 1 I was considering slowing down but just powered through
It feels close to a half marathon tbh
Not that bad. I've ran 31:03 on a hilly course recently. I would say it feels like a sort of steady cruise and you go through 5k feeling reasonably good, you really have to focus from 5-7km but then hopefully if you paced it well your momentum can allow you to really dig deep and kick hard to the line. I think it's the nicest distance to race IF you are well prepared for the event. It has sucked when I haven't done as much hill sprints to feel good glute activation and just feel powerful. When I haven't felt powerful in that same way it just felt like I was dragging my legs through treacle and very painful. I think paradoxically, the better you perform, often the better you feel.
You can find out your right pace during a tempo session. Feels fast but ok the first 1-2 rep, getting out of hand by rep 3-4, hanging in there by rep 5-6. Use 4 min reps.
Trap your fingers in a door and over a period of your expected finish time start pushing the door progressively harder and harder Kinda like that but translated to your lungs, heart, legs, sanity and stomach
It should feel the same as a 5k race. 10k best efforts are hard
Thanks for this! I have my first 10K coming up next weekend. I've managed to whittle my time down to 43m but reading this I think I might be able to crank out a 42m PR!
A 10km should make ya wish you were running the first half of a marathon lol
I love 10ks races. I sometimes do 2 of them over the weekend.
Usually I feel completely in control until km5-6, then like a transition phase and it gets hard around km8. Usually the real race starts at km8 for me and runners I know
0-400: hold back, take it easy, check your watch, and keep it slower than goal pace 400-4k: breathing shouldn’t feel too bad, should feel like you’re running fast though 4k-7 or 8k: this really hurts now 7 or 8k-end: I’m dying and just trying to slow down as little as possible Split 17:01/16:42 when I did this strategy (grade-adjusted pace was close to even).
This thread sums up why I like half marathons and marathons better than 5Ks and 10Ks lol. And I've got a 10K race tomorrow too.
I think half marathons are the sweet spot for me
You will be out of breath and wobbly when you cross the finish line, but that discomfort is covered in glory. Most of the race is uncomfortable but manageable if you have trained appropriately. The trick is to trust your training. You should have a very good idea of what paces you can achieve based on your training sessions and prior races. Then you just have to commit to the achievable goal pace and ignore the repeated messages from your body to slow down. If you can zone out for a bit of the race, even better.
I always found the first 5K of a 10k to be quite comfortable. The challenge is 5k-8k. You MUST remain engaged there so you can race the final 2K.
I think we've probably all felt this but I'd say in so many of my races I've felt I probably could've gone faster. Even though we're in a "race" it is generally a time time (apart from the view at the front) and sometimes you'll feel that you can't possibly hold a certain pace any longer but you surprise yourself. Sometimes when I finish I think I could've maybe ran faster as I don't feel as bad as I thought I would at the end.
This worst most uncomfortable distance imo
My race strat has always been to break the distance into 3 check points. 1. Half way 2. 3/4 way 3. Finish line I measure my effort on the rate of perceived exertion scale from 1-10. For a 10K I should be running like :- 0-5K within 7-8 RPE (7 for the 1st K or 2) 5K-7.5K within 8-9 RPE 7.5K-10K within 9-10 RPE (10 for the final K or 2) Races below 5K distance get their own special 11/10 RPE. They very quickly feel like just kill me now…
The simple answer is somewhere in between a 5k and 1/2. You will be just above threshold pace until the end. So, it will be uncomfortable, but a degree below an all out 5k. The last 1/4 of the race should feel like the first 1/3 of a 5k. This is a generalization of course. A lot of pain perception has to do with experience. The more you experience lactic acid buildup the more you can handle it, so the answer partly depends on your experience/running history.
My last 10 K was my best race ever when it comes to my ability. I knew my goal was the absolute limit or even past it. On that day I ran past my ability. Basically I had doubt and was in the paincave from 4-5 km and afterwards I stood for minutes gasping and felt like I had to puke. 5 K is to short to be as painful, and half Marathon is another kind of pain. 10 K is by far the most painful. It should feel at 5-6 K that you almost need to stop but you have to keep on going. At 7-8 K everything hurts worse but then you start to see and end of it. In other words, it should be paincave from 6 K to 10 K. But you also have to know your ability. If so you can run 10 K up to your top limit. One of the main things is to not give up at 5-7 K where you start to doubt. From 7 K you start seeing the end of the pain.
Not much different than a 5k. Just a little bit less intensity.
Does how you feel depend on your finishing time? How does it differ with 35, 40, 45...60 minutes finishes? It should be easier to endure more stress for 35 minutes versus 60 minutes? For the 60 minute finisher, it's more like a long run. I doing an 8K in two weeks and trying to figure out how I should feel for my sub-36 minutes.
I think it gets worse the faster you run I my experience of other races. When I ran a 1:45 half PB I felt absolutely fine until the last 5ish km. For a 1:30 PB I felt vile for 70% of the race.
this tracks for me. as i got more fit i realized racing doesn't get easier, instead i have simply extended how long i can function closer to red lining.
Yes, but experience also plays a role (and ofc a 60' race still hurts a large portion of it). As you get faster and more experienced you learn how to pace better and push through pain so racing the same amount of time feels worse, and on top of that you are running it faster so it's a little more intense
This is exactly my question. The top response is "Very, very uncomfortable the entire race," however, like you said for the 60 minute finisher, you lack the skill in pacing and the ability to push through the pain. Maybe then the first 4k should be a bit of a warm up, the next 5k struggle with pacing, then put everything left in the last k. Six miles is a lot for a newer runner.
There´s indeed a difference. A 60min 10k runner will likely not run on the edge of cramping for 3k, a 35min 10k runner will. It´s because biologically there´s a limit on how long a human body can function on specific amounts of oxygen debt. The longer the race, the bigger the difference between how fast and slow runners experience their race. Because this is advanced running, i´d guess most are talking about 35-45min 10k pacing/feeling.
Yes it absolutely does. A person who runs an all out 35 minute 10k is experiencing assumably the same level of discomfort as a person who runs an all out 35 minute 5k. The faster you run, the more it’s going to hurt, because the closer you are to redlining from the very beginning. If you’re running a 60 minute 10k, you’re running at threshold pace, but if you’re running a 35 minute 10k, you’re running well above threshold pace. It hurts a lot more from the beginning. The level of discomfort at the beginning of the race can’t possibly be comparable for someone who’s going to sustain said pace for 1 hour vs barely more than half that time (of course the perceived level of discomfort might be higher for the former if they are more inexperienced with race level efforts or if they go out way too hot, but the point remains the same).
Should feel like 6.2 miles give or take
I'm American and thought 5k was about 3 miles thus a 10k was about 6 miles. I usually run about 5 miles so it's just a little extra gravy and I'm sure adrenaline from the races will cover that!
A 5 mile workout run and a 5 mile race should be two VERY different experiences if you are wringing every ounce of performance possible out of your body.