How To Approach Pacing A 10k?

Run SMART:  Do you have any general tips on how to approach pacing a 10k?

Dr. Jack Daniels:  I think the best approach would be to start off treating a 10k as if it is a Threshold effort, and after a couple miles, if that is not feeling too bad, then try picking up the pace a little bit.  Most people start races too fast so the approach is to start as if you are racing a farther distance than the race actually is and see how you are feeling.  You should still be comfortable breathing with a 2-2 rhythm when arriving at the 4-mile mark, a sign you haven’t gone out too fast. The last couple miles may require a 2-1 rhythm, but 2-2 the whole way is good. Always best to finish a race saying you think you could have gone a little faster than to wish you hadn’t gone out too fast.

How To Utilize Heart Rate To Become A Better Runner

By Dr. Jack Daniels

  • Every training session should have a purpose that improves one of the following physiological functions:
    1. Heart and sport-muscle strengthening
    2. Endurance
    3. Aerobic fitness
    4. Anaerobic fitness
    5. Speed
    6. Economy of movement
  • Exercise heart rate is associated with each of the above-mentioned functions
    1. A faster-than-anticipated heart rate suggests over-training or inadequate recovery from previous exercise
    2. A slower-than-anticipated heart rate suggests improvement in fitness
  • Resting heart rate is good to evaluate periodically as it may suggest improved fitness or inadequate rest, or when recovered complete from a session of warmup activity
  • Recovery heart rate can help determine when to start the next work bout of several being performed

Setbacks To Success

By Dr. Jack Daniels

We hear a lot about “overtraining,” whatever that is. Some people call it “staleness,” others just say you are in a state of “athletic depression,” or, that you are “over-worked.” Researchers all over the country; no, all over the world, are trying to figure out how to identify overtraining and how to reverse the process so useful training can begin.

I prefer to spend my training energy toward something more beneficial – avoiding overtraining, by devising long-range programs that lead to not-so-fast improvements, but do lead to continuous progress over the best years of an athlete’s productive career.

Meet Dr. Jack Daniels In New York City

If you’re in the New York City region on Saturday, Dec. 17th definitely stop by for Brunch With Dr. Jack Daniels at Brooklyn Running Co in Williamsburg, Brooklyn. This is a free event/open invite. We’re expecting a large crowd so make sure to arrive on time! Itinerary below…

Dr. Jack Daniels: Utilizing The Treadmill To Help Prepare For Boston

[Editor’s Note:  The key to training effectively for the Boston Marathon is how well you strategically incorporate undulating terrain in your workouts. But what if you don’t have easy access to undulating terrain? We asked the master on how a runner can utilize the treadmill to help prepare for the course at Boston.]

By Dr. Jack Daniels

Most important is to not do too much or too steep downhill running as this really stresses the quads. I’d suggest only about 2% grade (both during uphill and downhill running on the treadmill. The speed will be about 10-12 seconds per mile faster than anticipated flat marathon pace when running downhill and about 12-15 sec per mile slower than flat marathon pace when running uphill.

Canadian Running Interviews Jack

Canadian Running sat down with our very own Dr. Jack Daniels during the last VDOT Coaching Clinic in Toronto, Ontario. They discussed the recent doping scandals in our sport, his favorite shoe, the best performance he’s witnessed and more. Enjoy!

Part 1

How To Increase Your Weekly Mileage

Dr. Jack Daniels’ principles on increasing weekly mileage:

  • Increase weekly mileage by as many miles as the number of runs you do each week
    • Increase by 5 miles per week if running 5x per week
    • Never increase more than 10 miles
  • Stay with one amount of running for at least 4 weeks
    • Do not follow 10% weekly mileage increase rule
    • Let your body adjust to a certain amount of stress before increasing volume

More videos from Jack on YouTube.

What Is The Purpose Of Training At 5k Race Pace?

“I’m not against it, but I have a hard time justifying the physiological benefits of running at 5k or 10k race pace. Now for an excellent runner 5k race pace is right around Interval pace.” – Coach Daniels

For instance, if you’re a 23-minute 5k runner your race pace is 7:24 and your Interval or VO2max training pace is 7:13 per mile. To learn more about how each training pace compares to your 5k and 10k race paces and the physiological purpose of Intervals use the VDOT Calculator.

For more training advice join Dr. Daniels at the next VDOT O2 Coaching Clinic at GU Energy Labs in Berkeley, CA on August 8th.