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I'm doing a 10k on Sunday as an interim race before my first HM in April, it's not the first 10k I have ever done but probably the first one where I have trained properly.
My question is how to pace myself to achieve a good time? the course if supposed to be fast and flat, I have done 10k in 56 mins in training and that didn't feel too hard, I normally run around 30-40 miles per week and run an average 10 min mile pace, although my LSR's average 10.30 and my tempo runs around 9.10. (I can cover around 7-8 miles at this pace)
I want to know what speed I should be setting per mile to improve this time?, I want to try to run it fast, but not so fast I burn out before the end of the race?, likewise I don't just want to plod along at 10 min miles either and it be too easy?
Anyone any ideas?