Wrap Up and Run 10K: course, pace table and race guide
Wrap Up and Run is a series of winter 10K charity runs held in aid of Age UK at venues around England.
Venues have included Crystal Palace Park in London, Harewood House near Leeds, Exeter and other cities. Each run is a 10K, often with a shorter option, on park roads or closed streets.
The runs are held in the coldest part of the year, so the name is advice as well as a title: wear layers you can take off, gloves and a hat, and have warm, dry clothes waiting at the finish. Check with the charity which venues are being used this winter.
Pace table for 10K
Find your target finish time to see the pace you need to hold and where you should be at halfway. For any other time, use the pace calculator, or print a set of mile splits with the pace band generator.
| Finish time | Pace per mile | Pace per km | Halfway |
|---|---|---|---|
| 0:40:00 | 6:26 | 4:00 | 0:20:00 |
| 0:45:00 | 7:15 | 4:30 | 0:22:30 |
| 0:50:00 | 8:03 | 5:00 | 0:25:00 |
| 0:55:00 | 8:51 | 5:30 | 0:27:30 |
| 1:00:00 | 9:39 | 6:00 | 0:30:00 |
| 1:05:00 | 10:28 | 6:30 | 0:32:30 |
| 1:10:00 | 11:16 | 7:00 | 0:35:00 |
| 1:15:00 | 12:04 | 7:30 | 0:37:30 |
| 1:20:00 | 12:52 | 8:00 | 0:40:00 |
| 1:30:00 | 14:29 | 9:00 | 0:45:00 |
Paces assume even effort on a flat course. Hills, wind, heat and a crowded start all cost time, so start a little slower than the table says and aim to finish strongly.
Training for it
Give yourself enough weeks to build up gradually: the 10K training plan sets out the sessions week by week, and the 10K guide explains how to pace and fuel the distance. If you have a recent result at a shorter distance, the race time predictor will suggest a realistic target.
In the final week, cut your training right back (see tapering) and work through the race day checklist the night before.
On the day
- Arrive early. Allow an hour before the start for parking or public transport, baggage, toilets and finding your start pen.
- Wear your number on your front and do not fold or cover it. If your timing tag is on the back of the number, bending it can stop it reading. See how chip timing works.
- Start where your pace belongs. Your chip time only begins when you cross the start line, so there is nothing to gain by pushing to the front.
- Nothing new on race day. Wear shoes and kit you have trained in and eat a breakfast you have tested before a long run.
Finding results
Results are published by the organiser or its timing company, usually on the day of the race. To make sense of a results table, see how to read race results. If you are looking for a time from a past year, how to find old race results lists the places worth checking. This site does not publish individual results.
More 10k races
- Leeds Abbey Dash Leeds
- Leeds 10K Leeds
- York 10K York
- Hull 10K Hull
- Middlesbrough 10K Middlesbrough
- Yateley 10K Series Yateley, Hampshire