This is it. The moment you’ve been training for. The Fingal 10K is here, and in just a few hours, you’ll be standing at the start line thinking:
"Why did I sign up for this?"
But fear not! Because today, I’ll walk (or rather, run) you through everything you need to know to nail your race, from warming up properly (instead of just jumping up and down looking confused), to pacing strategies (so you don’t start like Usain Bolt and finish like a broken shopping trolley), to crossing that finish line like an absolute champion.
Let’s go.
Warming Up: Because Running a 10K with Stiff Legs is a Terrible Idea
Now, I know what you’re thinking:
"Why bother warming up? I’ve got 10 kilometres to loosen up!"
Which is a fantastic strategy… if you enjoy cramping up by kilometre 2 and running like a malfunctioning robot.
A good warm-up gets your blood flowing, your muscles ready, and your brain convinced that this is actually a good idea.
🔥 The Perfect 10-Minute Pre-Race Warm-Up
✔ 5 minutes of easy jogging – Not a sprint, not a shuffle, just enough to shake off the stiffness.
✔ Leg swings and dynamic stretches – To wake up your hamstrings, not to impress strangers.
✔ A few strides (short bursts of race-pace running) – To remind your legs that today is NOT a casual jog to the shop.
💡 Pro Tip: Don’t go mad. The goal is to warm up, not set a PB before the race even starts.
Pacing Strategies: Avoiding the Classic "Too Fast, Too Furious" Mistake
Here’s the biggest rookie error in any race: starting off like you’re being chased by the police.
🏃♂️ The 3 Stages of Race Pace Mistakes:
1️⃣ The "I Feel Amazing" Stage (KM 1-3)
"Wow, I’m flying! I must be the next Mo Farah!" 🚀
(Narrator: They were not the next Mo Farah.)
2️⃣ The "Oh No, I’ve Made a Huge Mistake" Stage (KM 4-7)
"Why is my soul leaving my body? Oh God, why?!" 😭
3️⃣ The "I Want to Lie Down But People Are Watching" Stage (KM 8-10)
"Just keep moving… just keep moving… oh look, the finish line!"
📏 Pacing Strategies for Different Goals
✔ If you’re aiming for a PB:
- Start controlled, not all-out sprinting like you stole something.
- Hit your goal pace early and stick to it, no sudden heroics.
- Hold some energy back for a strong final push.
✔ If you just want to finish without crying:
- Start comfortably slow, this is not a 100m dash.
- Run steady, enjoy the atmosphere, don’t overthink it.
- If you feel good at 7K, pick up the pace. If you feel terrible, congratulations, you’re running a 10K!
💡 Pro Tip: If you finish the first kilometre thinking, "Wow, this feels too easy!", you’re doing it right.
Finishing Strong: How to Look Like You Know What You’re Doing at the End
The final stretch of a 10K is a test of willpower. By now, your brain is going, "Stop running, you absolute muppet," while your legs are like, "We stopped listening 3K ago."
🔥 How to Finish Strong Like a Legend
✔ Start picking up the pace at 8K. Just a little. Nothing dramatic. Like sneaking out of work 5 minutes early.
✔ At 9K, go for it. Not sprint-until-you-die, but push harder.
✔ Last 200m? Leave it all out there. Run like you’re about to be overtaken by someone in fancy dress. Because that’s embarrassing.
The Photo Finish Dilemma
- Bad Finish: Collapsing over the line looking like a dying fish.
- Great Finish: Arms up, big smile, looking like you planned this all along.
- Elite Finish: Finger guns at the camera. Cool runners only.
💡 Pro Tip: No matter how much it hurts, keep running strong through the finish line. Don’t slow down because you think you’ve finished early, unless you enjoy getting overtaken at the last second.
Final Thought: Run Smart, Run Strong, and Enjoy It
If you:
✅ Warm up properly,
✅ Pace yourself sensibly,
✅ Finish like a legend,
…you’ll smash the Fingal 10K like a pro.
Or, you can ignore all this advice, go full sprint from the start, run out of energy by 5K, and spend the second half of the race questioning every decision you’ve ever made. (Spoiler: It won’t end well.)
See you next Monday for "Recovering After the Fingal 10K" or as I like to call it, "How to Pretend You’re Not in Pain While Walking Downstairs."