{"id":1361,"date":"2015-01-16T15:28:47","date_gmt":"2015-01-16T15:28:47","guid":{"rendered":"http:\/\/www.jmperformance.co.uk\/?p=1361"},"modified":"2015-01-16T15:28:47","modified_gmt":"2015-01-16T15:28:47","slug":"jo-pavey-10k-training","status":"publish","type":"post","link":"https:\/\/www.jmperformance.co.uk\/?p=1361","title":{"rendered":"Jo Pavey 10k Training"},"content":{"rendered":"
\n

Jo Pavey 10k Training Session<\/span><\/h1>\n
<\/div>\n<\/header>\n
\n
\"stopwatch<\/a>Jo Pavey\u2019s extraordinary run in the European Championships 10000m has certainly made more than a few runners think again about what they can achieve.<\/p>\n

In a recent issue of Runner\u2019s World Jo\u00a0detailed an ideal session for sharpening up before a 5k or 10k.<\/p>\n

Unusually, it includes both\u00a0interval and threshold training.<\/p>\n

The session<\/h3>\n
    \n
  1. 3 x 800m with 2 min recoveries<\/li>\n
  2. 3 mins rest<\/li>\n
  3. 3 x 400m with 90 sec recoveries<\/li>\n
  4. 5 mins rest<\/li>\n
  5. 10 mins at tempo pace<\/li>\n
  6. 5 mins rest<\/li>\n
  7. 4 x 200m with 60 sec recoveries<\/li>\n<\/ol>\n

    The reps should be run at 5k pace or even slightly quicker.<\/p>\n

    We ran this session on the track yesterday, but altered it slightly \u2014 why?<\/p>\n

    Our runners have quite a wide range of abilities, and running to distance means that the slower runners have a comparatively harder session.
    \nA 15-min 5k runner would be running their first 3 x 800 in just over 7 minutes. A 25 minute 5k runner would be taking 12 minutes; that\u2019s quite a workload at 5k pace and our\u00a0nearly exhausted runner is\u00a0not even half-way through their session.<\/p>\n

    A more personalised application uses time rather than distance.<\/p>\n

    Here\u2019s what we did.<\/p>\n

    Revised session<\/h3>\n
      \n
    1. 3 x 4 mins with 1 min recoveries<\/li>\n
    2. 2 mins rest<\/li>\n
    3. 3 x 2 mins with 1 min recoveries<\/li>\n
    4. 2 mins rest<\/li>\n
    5. 10 mins at tempo<\/li>\n
    6. 3 mins rest<\/li>\n
    7. 2 x 200m with 200 rolling recovery between<\/li>\n<\/ol>\n

      Why is this important? Well, it makes a session with a large group of mixed ability runners much easier to manage. Also, it is not disheartening for the slower runners because they don\u2019t get the feeling that\u00a0others are hanging around waiting for them to finish.<\/p>\n

      Running to time is especially important when running longer intervals, for instance 5 x 1k.\u00a0This isn\u2019t ideal for slower runners because the rep time can become disproportionately long; they cannot sustain the ideal interval pace for the 1k distance. So it\u2019s more workable to run for time such as 5 x 5 mins. Pushing interval reps much beyond 5 mins means the rep becomes more like a mini-tempo session because the pace is slower; importantly, it\u2019s altered the intended type of training.<\/p>\n

      In the example above, running 800m reps at 5k pace could be too demanding for some runners and the resulting fatigue could mean that the tempo part cannot be run at the most effective pace. The whole session falls apart and has a quite negative effect on the athlete \u2014 not what\u2019s intended at all.<\/p>\n

      There\u2019s also another practical benefit of running to time: we don\u2019t need the track, so the session can be run out on the road.<\/p>\n

      What else contributed to Jo Pavey\u2019s Euro Gold?<\/h2>\n

      Jo\u2019s lifestyle has changed somewhat in recent years; two children (one just ten months old) has meant that life revolves around her family rather than her running. She says she is much more relaxed about her running now. Yes she\u2019s busier \u2014 much \u2014 but her training has become much less regimented. e.g. her morning session might actually be run in the afternoon (after the kids have been sorted out).\u00a0Maybe this results in more focused session or a more laid back approach, whatever, it seems to work for Jo and becoming more flexible in your training could work for you too. She seems much happier too, and that is one factor that can have a massive effect on athletic performance.<\/p>\n

      Another\u00a0factor that Jo values is\u00a0getting enough sleep; vital for all of us but even more so for anyone with a demanding training regime.<\/p>\n

      As far as the actual the actual schedule is concerned. Not surprisingly Jo suggests that endurance runners should include the four staples: interval training, long run, threshold run and recovery runs.<\/p>\n

      Jo Pavey seems to be a perfect example of older doesn\u2019t have to mean slower;\u00a0older = wiser = faster.<\/p>\n

       <\/p>\n

      Jo Pavey 10k Training Session\u00a0by\u00a0RTP<\/p><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

      Jo Pavey 10k Training Session Jo Pavey\u2019s extraordinary run in the European Championships 10000m has certainly made more than a few runners think again about what they can achieve. In…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1361"}],"collection":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1361"}],"version-history":[{"count":1,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1361\/revisions"}],"predecessor-version":[{"id":1362,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1361\/revisions\/1362"}],"wp:attachment":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}