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10KM FUELLING GUIDE

THE IMPORTANCE OF FUELLING

The 10k race represents a physically demanding endurance event. Despite the well established and scientifically proven benefits of fuelling, nutrition remains one of the biggest things that 10k runners get wrong, drastically reducing race day performance.

OPTIMISE YOUR TRAINING

Fuel your Easy Runs, Tempo Runs, Speed Sessions and Long Runs.​

PRE-RACE NUTRITION STRATEGY

Focus on carbohydrate loading, pre-race meal and in-race nutrition

PRACTICE YOUR NUTRITION

Start your training block with proper nutrition.

DESIGNED FOR ALL ABILITIES 

Versatile guides for runners of all levels.

WHAT'S IN THE GUIDE?

The 10km Fuelling Guide provides expert nutritional advice for every stage of your training and race day. Tailored to the unique demands of a 10km, the guide covers optimal fuelling strategies to enhance performance, stamina, and recovery.

Offering easy to follow steps for you to implement before, during and after the most common training sessions in your 10k training, along with practical guidance for pre-race and race-day fuelling.


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 RACE DAY

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

This guide sets out some simple steps for carbohydrate loading, pre-race meal and in-race fuelling to help you reach your own podium. ​


"All products are Informed-Sport tested, so for me as a professional athlete that is a really key part, knowing that the products are of high quality and exactly what’s in them is exactly what it says on the packaging."

Elite Runner, Eilish McColgan


FUELLING YOUR TRAINING SESSIONS

Nutrition plays a key role in optimising performance during 10K training by fuelling your body for intense workouts, enhancing recovery and promoting training adaptations.​

Guides you through fuelling your Easy Runs, Tempo Runs, Speed Sessions and Long Runs.


10KM RACE PACK

Complete nutrition race pack to fuel your 10km race.

  • Improve race day performance.
  • Tailored to fit your needs.
  • Scientifically formulated products.