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10K Race Pack

Complete nutrition race pack to fuel your 10km race.
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Wide Neck Water Bottle - 600ml   + £0.00

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£29.99

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10K Race Pack
10K Race Pack

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£29.99

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    FUELLING THE 10KM

    Despite the well established and scientifically proven benefits of fuelling, nutrition remains one of the biggest things that 10k runners get wrong. Fuelling can be the difference between a good race and a great race, and can be the key to unlocking your true performance potential.

    GO ISOTONIC ENERGY GEL

    22g of easily digestible carbohydrate, no additional water needed

    HYDRO+

    A convenient electrolyte drink mix designed for performance hydration

    GO ENERGY GEL + CAFFEINE

    Designed to enhance mental and physical performance

    600ML WATERBOTTLE

    Easy-to-mix bottle with wide neck

    1. Vitamin B1 & B2 contribute to carbohydrate conversion
    2. Vitamin B6 aids protein metabolism.

    CARBOHYDRATE LOADING FOR A 10KM

    Our body can store around 500 grams of carbohydrate, it is essential that we complete one day of a carbohydrate loading diet to increase our muscle glycogen stores before the race. This consists of low fibre foods and a significant portion of carbohydrate, in the form of carbohydrate drinks and snacks.

    It is recommended to consume a total daily carbohydrate intake of 6-8 g/kg body mass the day before.

    THE PRE RACE MEAL

    The pre-race meal aim is to top up your liver glycogen stores. This meal comprises of easily digestible and low fibre solids and fluids, containing around 2 g/kg body mass and should be consumed at least 2.5-3 hours before the start of the race.

    Runners often make the mistake of over-eating at the pre-race meal and also consume this meal too close to the race.

    10KM NUTRITION STRATEGY

    EXPECTED FINISH TIME ~60 MINUTES
    Start
    0 mins
    GO ENERGY + CAFFEINE GEL & 150ML WATER
    GO ENERGY + CAFFEINE GEL & 150ML WATER
    40 mins
    GO ISOTONIC GEL & 150ML WATER
    GO ISOTONIC GEL & 150ML WATER
    20 mins
    GO ISOTONIC GEL & 150ML WATER
    GO ISOTONIC GEL & 150ML WATER
    End

    FUELLING DURING THE RACE

    Consuming additional carbohydrate during the race improves performance by maintaining your blood glucose levels high, delaying the use of your glycogen stores and reducing the sensation of fatigue.

    Finish time ~60 minutes, consume ~60g of carbohydrate. Finish time ~40 minutes, consume 40g of carbohydrate. This can be achieved through single source formulations.

    10KM FUELLING GUIDE

    Expert fuelling strategies for training and race day

     

    TRAINING WITH NUTRITION

    Alongside training, nutrition plays a key role in optimising performance during 10K training by fuelling your body for intense workouts, enhancing recovery and promoting training adaptations. Nutrition remains one of the biggest things that 10k runners get wrong, drastically reducing the progress made during their 10k training programme.

    6. Vitamin C contributes to normal energy-yielding metabolism.

    7. Vitamin B6 & B12 contribute to the reduction of tiredness and fatigue.

    EASY RUNS

    Help build aerobic base, playing an important role in your ability to run long distances

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    EASY RUNS

    Easy Runs help you build aerobic base, which plays an important role in your ability to run long distances. These are usually completed twice per week, and you should run between 6-10 km as part of these sessions.

    • Pre-run, consume a meal containing 1.5 g/kg body mass of slowly digestible carbohydrate around 2.5-3 hours in advance.
    • Consume ~20 g of protein as part of the pre-training meal.
    • Given the reduced intensity and duration of these runs (~1h), there is no additional need for carbohydrate consumption during the run.
    • Focus on consuming 500-600 ml of water per hour and you can include electrolytes to support hydration.
    • Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.
     

    TEMPO RUNS

    Key for building your body’s ability to run faster for longer

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    TEMPO RUNS

    Tempo Runs are key for building your body’s ability to run faster for longer. During these runs you will be running at a comfortably high pace (between 10k and half-marathon pace) for fairly long periods of time and you will run usually between 8-10 km.
     
    • Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance.
    • Consume ~20 g of protein as part of the pre-training meal.
    • Given the increased intensity and duration of these runs (~1h), you should aim to consume 30-60 g of carbohydrate per hour during the run.
    • Focus on consuming 500-600 ml of water per hour.
    • Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.
     

    SPEED SESSIONS

    Crucial for improving a range of physiological characteristics

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    SPEED SESSIONS

    Speed Runs are crucial for improving a range of physiological characteristics, including your speed, power, strength and running economy.

    • Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance.
    • Consume ~20g of protein as part of the pre-training meal.
    • Given the high intensity of these runs, you should aim to consume 60 g of carbohydrate per hour.
    • Focus on consuming 500-600 ml of water per hour.
    • Post-run, it is important that you start consuming a mix of carbohydrate and protein early to re-store your energy stores (glycogen) and repair your muscle.

     

    LONG RUNS

    Important for building your endurance capacity

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    LONG RUNS

    Long Runs are crucial for building your endurance capacity and preparing you physically and mentally for the 10k race. You will usually run between 11-16 km at a low pace during these session.
     
    • Pre-run, you should aim to consume a meal containing 2 g/kg body mass of easily digestible carbohydrate around 3 hours in advance, it is important to include fructose-rich foods or drinks (such as Beta Fuel) in your pre-run meal.
    • Breakfast you should also consume ~20 g of protein as part of the pre-training meal.
    • Aim to consume 60g of carbohydrate per hour and focus on consuming 500-600ml of water per hour.
    • Post-run, it is important that you consume a large serving of carbohydrate (1 g/kg body weight) and protein (20-30 g) early to re-store your energy stores (glycogen) and repair your muscle.