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 started running, the TCS World 10K has been a key part of my yearly running schedule. Like many others, this race marks the beginning of the year’s running events. However, my participation this time was uncertain. Training for a 10K is no easy task, and the race date being moved earlier and lingering fatigue from the New Delhi Marathon made me question if I was ready to commit. After two weeks of light running following the marathon, I felt prepared. With around seven weeks left until race day, I began my training with renewed energy and focus.
Training
For this training cycle, I focused on a few important factors:
- Since I was still recovering from the last marathon, I decided to keep my training volume lower than usual.
- Focusing on strength training, which was overlooked in the previous routine.
- With a fall marathon approaching, I aimed to use this race to improve my speed before starting marathon training in June.
After some research, I based my training plan on Pete Magill’s “Fast 5K” book. While using a 5K plan for a 10K race might seem unusual, I appreciated the focus on speed work and progression. I adjusted the 10K distance plan by adding long runs with tempo sections and extra VO2Max repeats as needed.
This chart shows the heart rate (HR) zone distribution of my runs. The Dec-Feb period reflects my HR zones during the New Delhi marathon training, while March and April highlight 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.
Training Specificity—The course features gently rolling hills, so I focused on hill training. This year’s route change introduced a unique challenge with continuous downhill sections and tough hills near the end. I included uphill sprints, VO2Max hill intervals, and downhill interval sessions in my training plan to prepare.
Three weeks before the race, I ran the course to get familiar with its layout. The rolling hills were challenging, especially toward the end, but there were no surprises. Two weeks before the race, I did a 6K tempo run at race pace on the rolling hills of rural Bengaluru (Maddur). I struggled to maintain my target pace, averaging around 4:20 min/km. However, a shorter 4K tempo run the Sunday before the race went much smoother, allowing me to hit my target pace and boosting my confidence comfortably.
Nutrition—Another priority in my recent training cycles has been diet and nutrition. I aim to fuel my workouts, enhance performance, promote faster recovery, and reduce excess fats. Over the past four months, with help from Sonali Sahoo of myinsightsnutrition, I’ve removed processed foods and focused more on home-cooked meals, protein, vegetables, and complex carbs. As a result, my sleep has improved, and I feel energized throughout the day.
Pre-Race
This year, the pre-race expo had a much better atmosphere. It featured plenty of parking, stylish decor, and a spacious layout that made it easy to move around. Since it was election day, the expo was less crowded than usual, with shorter lines. I quickly picked up my bib and caught up with familiar faces while checking out the different brands on display.
Race Day – Start
With the summer heat and heavy sweating, I stayed on top of my hydration and electrolyte intake in the days leading up to the race. For race week, khichdi became my go-to dinner for those extra carbs. On race day morning, I switched things up and had oatmeal for breakfast. I drove to the nearest metro station to catch the first train to the start line with my training group, but to my surprise, the train was packed. I had a Marten drink mix on the way to stay energized.
Race Day – During
Getting started was smooth, but the new location at RSI Cricket Ground felt a bit cramped, leaving little room for a proper warm-up. As a result, I had to cut my warm-up short.
For my race, I divided it into 4 segments based on the terrain. My pacing plan was to start conservatively for the first 3 kilometers (~4:20-4:23 min/km), then push the pace under 4:12 min/km on the downhills, and maintain around 4:15-4:18 min/km on the flatter sections.
Start – First 3 kilometers:
The start was as chaotic as in previous years. Despite some improvements, the A corral was crowded with slower runners, making it hard to move through without feeling like I was knocking over pins. The sharp left turn and U-turn in the first 500 meters didn’t help either, leaving little opportunity to settle into a rhythm. I lost about 30-40 seconds just trying to find my stride. Then, just as I thought I was catching up, my shoelace came undone – a rookie mistake! I had to stop and retie both laces, which cost me another 40-50 seconds and ruined my momentum. I was frustrated by that.
4th to 6th kilometers:
Things started improving from the 4th to the 6th kilometer. My legs felt unexpectedly fresh, and the downhill sections boosted me, pushing me forward. A big thanks to my training group – Aditi, Raji, Sangho, and Harish – their cheers on Cubbon Road helped me regain my rhythm. I also kept the GeeksOnfeet Downhill Mile Challenge in mind, motivating me. However, by the time I hit the 6th kilometer, I was still far from my target time.
7th and 8th kilometers
During my recce, I found these kilometers to be the toughest, and race day was no different. But I was prepared for it. I aimed to keep my pace steady until the 8th kilometer and then push hard in the final two. I focused on passing as many runners as possible, which was fun. By the time I hit the 8th kilometer, I was about 50 seconds behind my goal of finishing in under 43 minutes. I grabbed a gel and took a sip of water at the 8th kilometer to give me a boost for the final push.
9th kilometer – finish
I knew this section would determine how I felt at the end of the race. Once I reached the Gurdwara, it was time for the final mile challenge. I tried to push harder, but I couldn’t find that extra gear—maybe the rough start had taken its toll. I noticed other runners slowing down, which motivated me to keep going. As I turned left onto Kamraj Road and heard my friends cheering, I glanced at my watch and saw 42:40—no chance for a sub-43-minute finish. I kept a steady pace to power through the final hill, finishing at 43:41. It wasn’t the time I was hoping for, but that’s how the race goes sometimes!
Post Race
Overall, I liked the course—it had just the right level of challenge to keep it interesting. But the start-line organization is still a mess. The organizers need to figure out how to start runners in smaller batches. How hard can it 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. Walking into the parade grounds, I noticed that the finish felt different from the Kanteerava Stadium vibe in previous years. When I thought about it, I realized I’d been running this race for eight editions, making steady progress.
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 credit my training—it helped me gain speed over the past eight weeks. With the race behind me, I’m focusing on October’s fall world marathon major. I’ll keep building on this speed, increasing my mileage, and continuing strength training. In the meantime, I’ll run a few shorter races to stay sharp and keep things interesting.
Aravind is a tech enthusiast, running lover, and marathoner. He is passionate about technology, especially its role in running, with a particular 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 a memorable experience. My training paid off, and I managed to maintain my pace and push through the tough sections. While I didn’t hit my sub-43-minute target, I learned valuable lessons.
I’m excited to continue building on my progress as I prepare for the fall marathon. Focusing 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.
FAQs
Q1: What challenges did you face during the TCS World 10K 2024?
Ans: I faced a chaotic start with overcrowding in the A corral, which made it hard to find my rhythm. Additionally, I had a rookie mistake when my shoelace came undone, costing me around 40-50 seconds and disrupting my momentum.
Q2: How did your training prepare you for the race?
Ans: My training helped me build speed over the past 8 weeks. I focused on balancing, combining low mileage with strength training. Nutrition and hydration were also key components that supported my performance during the race.
Q3: What was your race strategy?
Ans: I planned to pace conservatively for the first 3 kilometers (~4:20-4:23 min/km), take advantage of downhill sections, and maintain a steady pace for flatter areas (~4:15-4:18 min/km). Unfortunately, my timing was affected by the slow start and mishaps during the race.
Q4: How did the race course feel?
Ans: Overall, I found the course well-balanced with just the right amount of challenge. However, the start-line management was still an issue, with overcrowding in the A corral, making it difficult to find space for a proper warm-up and start.
Q5: Did you meet your goal time?
Ans: Unfortunately, I didn’t reach my goal of finishing under 43 minutes. I ended the race at 43:41, but I remain optimistic and see it as part of the learning process.
Q6: What will you focus on next?
Ans: My focus will be on preparing for the fall marathon. I plan to continue building speed, increasing mileage, and focusing on strength training. I’ll also run short-format races to keep my training varied and fresh.
Q7: What was the most memorable part of the race?
Ans: The most memorable part was the support from my training group on Cubbon Road. Their cheers helped me regain my rhythm. Also, despite the setbacks, the finish felt special, especially with the new finish location and reflecting on my progress over the years.
Q8: How did you feel after completing the race?
Ans: While I was disappointed not to hit my target time, I felt proud of my performance and progress. The post-race breakfast with friends made it all worth it, and the metro ride back home gave me time to reflect on my journey.
Q9: Any advice for future participants?
Ans: I recommend focusing on pacing, especially during the first few kilometers. Be prepared for the crowded start, and try to stay patient. Hydration and nutrition are crucial, so plan your race-day diet accordingly. Lastly, stay positive—races are a learning experience, and each one offers room for growth.
Q10: How did you manage hydration and nutrition during the race?
Ans: I stayed well-hydrated in the days leading up to the race and focused on electrolyte intake. For race week, I relied on khichdi for extra carbs and oatmeal on the morning of race day. During the race, I took a gel and water at the 8th kilometer to give me a boost for the final stretch.
