You want a fair amount of protein, a bit more salt than they recommended guidelines, a lot of carbs, very little fibre, and a fair amount of unsaturated fat. Pasta would be a good option, but use the non-wholegrain version, as it reduces fibre. Many Ironman triathletes, who swim 4k, cycle 180k and run a marathon eat pasta with chicken, or lasagne. Both are great choices. Remember to add a bit of salt, but not too much, as too much can cause some pretty nasty hypernatremia symptoms. Dont drink too much water, as your body processes it overnight and gets rid of it the following morning. Hyperhydration also causes the opposite of salt overload-salt deficiency. This can actually cause a coma if serious!
Best of luck with your 10k!
Source(s):
Experience as a triathlete