I rarely run at race pace. Train easy & often is what's been beat into me by my running friends, particularly the lsr at the weekends(long slow run, runner speak
), you run at a nice comfy pace for that, it builds up the endurance in your legs and your breathing, also imo makes the 10k feel shorter/easier when you get used to doing 14k etc. The other runs are slightly out of my comfort zone but still a good bit off race pace, and not hard enough so that i cant run the next day. Basically for us noobs the more miles you can do in a week the better your time will get.
of course on race day run till you feel like getting sick!
When I done the boyne 10k I started off too fast and suffered badly from pretty much 5k onwards, I was told to just pick a time and stick to it, then just go as fast as I can for the last km. This is the breakdown of my 10k, I aimed to run around 4.2 per km the whole way and it worked great, I never felt really fucked,I know I could go for a faster time now, def aiming for under 42 next time
that was some pretty consistent running if I do say so myself