Table of Contents
Training insights and race strategy of Aravind’s TCS World 10K 2024
Date: 28 May 2024
Start time: 5:10 AM
Start point: Parade Grounds, Bengaluru, India
Elevation: 35m ascent/37m descent
Race Distance: 10km
Goals:
- A Goal: 42m:30s
- B Goal: 43m:00s
- C Goal: Personal Best (43m:14s)
- Achieved: 43m:41s
Since I took up running, the TCS World 10K has been an essential part of my annual race calendar. For many runners, this event signals the start of the year’s racing season. However, this time, my participation was uncertain. Training for a 10K demands dedication, and with the race date moved earlier—combined with lingering fatigue from the New Delhi Marathon—I wasn’t sure if I was ready to commit. After two weeks of light recovery runs, I regained my confidence. With just seven weeks until race day, I kicked off my training with renewed energy and focus.
Training
For this training cycle, I prioritized a few key factors to enhance my performance:
- Since I was still recovering from my last marathon, I chose to reduce my training volume and keep it lower than usual.
- Prioritizing strength training, which I had previously neglected in my routine.
- With an upcoming fall marathon, I saw this race as the perfect opportunity to boost my speed before kicking off marathon training in June.
After thorough research, I structured my training plan around Pete Magill’s “Fast 5K” book. While using a 5K plan for a 10K race might seem unconventional, I valued its emphasis on speed work and progression. To tailor it for the 10K distance, I incorporated long runs with tempo sections and added extra VO2Max repeats as needed.
This chart illustrates the heart rate (HR) zone distribution across my training periods. The Dec-Feb phase represents my HR zones during New Delhi Marathon training, while March and April showcase the zones from my TCS 10K training cycle.
Goal Pace—At the end of week three, I completed a 5K time trial to assess my speed endurance. Although I aimed for a pace of 4:06-4:08 min/km, I managed only 4:10 min/km. This reality check prompted me to adjust my target race pace to 4:15-4:18 min/km (see Pace Chart), aiming for a finish time under 43 minutes.
The TCS World 10K course includes gently rolling hills, making hill training a key focus of my preparation. This year’s route change brought an added challenge—continuous downhill sections followed by steep climbs near the finish. To adapt, I incorporated uphill sprints, VO2Max hill intervals, and downhill interval sessions into my training plan, ensuring I was ready for every terrain shift on race day.
Three weeks before race day, I ran the TCS World 10K course to get a feel for its layout. The rolling hills proved challenging, especially toward the final stretch, but there were no surprises. Two weeks before the race, I tested my pace with a 6K tempo run on the rolling hills of rural Bengaluru (Maddur). Maintaining my target pace of 4:20 min/km was tough, but I pushed through. However, a shorter 4K tempo run the Sunday before the race felt much smoother, allowing me to comfortably hit my goal pace—a much-needed confidence boost before race day.
In my recent training cycles, I have prioritized diet and nutrition to fuel workouts, enhance performance, accelerate recovery, and manage body composition. Over the past four months, with guidance from Sonali Sahoo of MyInsightsNutrition, I have eliminated processed foods and shifted focus to home-cooked meals, rich in protein, vegetables, and complex carbohydrates. This approach has led to better sleep quality and a consistent energy boost throughout the day, keeping me at my best for every workout.
Pre-Race
This year’s pre-race expo had a much-improved atmosphere, offering ample parking, stylish decor, and a spacious layout for easy navigation. Since it coincided with election day, the usual crowd was noticeably smaller, resulting in shorter lines and a hassle-free experience. I swiftly collected my bib, reconnected with familiar faces, and explored the various brand exhibits, making the expo both efficient and enjoyable.
Race Day – Start
With the summer heat and intense sweating, I made hydration and electrolyte intake a top priority in the days leading up to the race. Throughout race week, khichdi became my go-to dinner, providing the extra carbs needed for endurance. On race day morning, I switched things up with a nutritious oatmeal breakfast. To reach the start line, I drove to the nearest metro station, planning to catch the first train with my training group—only to be surprised by a packed train. To stay energized, I had a Marten drink mix on the way, ensuring I was ready to perform at my best.
Race Day – During
The race kicked off smoothly, but the new venue at RSI Cricket Ground felt cramped, leaving little space for a proper warm-up. As a result, I had to cut my warm-up short and adjust accordingly.
For my race strategy, I broke the 10K into four segments, each based on terrain variations. My pacing plan was to start conservatively for the first 3 km (~4:20-4:23 min/km), then increase speed to under 4:12 min/km on the downhill stretches. On the flatter sections, I aimed to maintain a steady pace of 4:15-4:18 min/km, ensuring a well-balanced effort throughout.
Start – First 3 kilometers:
The race kicked off in typical chaos, much like previous years. Despite some organizational improvements, the A corral was packed with slower runners, making it feel like I was dodging obstacles rather than running. The sharp left turn and U-turn within the first 500 meters only added to the challenge, leaving little room to settle into a rhythm.
I lost about 30-40 seconds just trying to find my stride. Just when I thought I was getting back on track, disaster struck—my shoelace came undone! A rookie mistake, but one that cost me another 40-50 seconds as I had to stop and retie both laces. It completely disrupted my momentum, leaving me frustrated so early in the race.
4th to 6th kilometers:
From kilometres 4 to 6, things finally started to improve. My legs felt surprisingly fresh, and the downhill sections gave me a much-needed push, helping me pick up speed.
A huge shoutout to my training group—Aditi, Raji, Sangho, and Harish—whose cheers on Cubbon Road gave me an extra boost, helping me find my rhythm again. I also kept the GeeksOnFeet Downhill Mile Challenge in mind, using it as motivation to push harder.
However, despite this momentum shift, by the 6th kilometre, I was still far from my target time, reminding me that there was work to be done.
7th and 8th kilometers
During my course recce, I identified these kilometres as the most challenging, and race day was no different. However, I was ready for it.
My strategy was to maintain a steady pace until the 8th kilometre before going all out in the final stretch. I focused on overtaking as many runners as possible, which added an element of excitement to the race.
By the time I reached the 8th kilometre, I was still 50 seconds behind my sub-43-minute target. To power through the final push, I grabbed a gel and took a sip of water, ensuring I had the energy to finish strong.
9th kilometre – finish
I knew this section would determine how I felt at the end of the race. As I approached the Gurdwara, the final mile challenge was upon me. I tried to push harder, but couldn’t seem to find that extra gear—perhaps the rough start had taken its toll. I noticed other runners slowing down, which gave me the motivation to keep pushing. Turning left onto Kamraj Road and hearing my friends cheering, I glanced at my watch and saw 42:40—no chance of hitting a sub-43-minute finish. I kept a steady pace to power through the final hill, crossing the finish line at 43:41. It wasn’t the time I had hoped for, but that’s just how the race goes sometimes!
Post Race
Overall, I enjoyed the course—it offered just the right amount of challenge to keep things interesting. However, the start-line organization still needs improvement. The organizers need to figure out how to start runners in smaller batches. How hard can that be, right?
As for my finish, it was a bit disappointing. I trained hard and felt fit enough to hit that sub-43, but it didn’t happen. Still, I’m not letting it get to me. As I walked into the parade grounds, I noticed that the finish felt different from the Kanteerava Stadium vibe from previous years. When I stopped to think about it, I realized I’d been running this race for eight editions, making steady progress each time.
The metro ride home and breakfast with friends made the whole experience worthwhile.
Key Stats
- Overall Pace: 4:23 mins/km
- Rank: 249 of 13771
- Category Rank: 22 of 1204
- Gender Rank: 240 of 10575
- Shoe: Nike AlphaFly Next%2
What’s Next?
Looking ahead, despite the disappointment, I have to give credit to my training—it really helped me gain speed over the past eight weeks. With the race now behind me, my focus shifts to the October fall world marathon major. I’ll continue building on this speed, increasing my mileage, and keeping up with strength training. In the meantime, I plan to run a few shorter races to stay sharp and keep things interesting.
Aravind is a tech enthusiast, avid runner, and marathoner. He has a deep passion for technology, particularly in how it enhances running, with a special focus on running form analysis. Aravind is also the co-founder of GeeksOnFeet.
Conclusion
Despite facing unexpected challenges during the race, including a chaotic start and a frustrating shoelace mishap, the TCS World 10K 2024 was still an unforgettable experience. My training paid off, and I was able to maintain my pace and push through the difficult sections. While I didn’t hit my sub-43-minute target, I gained valuable insights along the way.
I’m excited to keep building on my progress as I prepare for the fall marathon. With a focus on improving speed, increasing mileage, and maintaining strength, I’ll stay motivated by participating in shorter races to keep my training sharp. The journey is far from over, and I’m eager to keep pushing my limits.
