The so-called Pantel's workout
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What is Pantel training ?
The so-called "Pantel" session was invented by French Bernard Brun, Thierry Pantel's trainer. This training is perfect for progressing on 5km and 10km competitions.
The aim is to work on race's pace and a slightly higher speed to be better on the finish line.
This session consists of chaining several series of 1000m and 500m. Recovery after the 1000m is incomplete, while after the 500m it's important. You can start with 3 sets.
Recovery is done by running slowly. Between the 1000m and the 500m take 1'30 '' of rest and between the series, 4 minutes of rest.
| Step | Description | What to do | |
|---|---|---|---|
| 1 | Warm up | For warm up, jog for at least 15 min, or 20/25 min if it's very cold. The goal is to prepare the muscles to the efforts that will follow avoiding tears. | |
| 2 | Stretching / Drills | Depending on your habits, you can do some stretching or better, if you have extra time, do drills. | |
| 3 | 1000m | 1000m to do at 10km pace, see table below | |
| 4 | Rest | 1'30" jogging | |
| 5 | 500m | 500m to be done at a speed higher than the 10km pace. 5km pace if you can. | |
| Repeat 2 times | 6 | Rest | 4' jogging |
| 7 | 1000m | 1000m to do at 10km pace, see table below | |
| 8 | Rest | 1'30" jogging | |
| 9 | 500m | 500m to be done at a speed higher than the 10km pace. 5km pace if you can. | |
| 10 | Cool down | Cool down is a slow jogging, of approximately 10 min, which allows the heart to gradually regain a normal rhythm of pulsation. If you are doing interval training on athletics track, run in the opposite direction. |
Time's table depending on your MAS
With the table below, you will easily find the times to achieve for the 1000m and the 500m.
If you don't know your MAS, it would be nice to estimate it by a half cooper's test.
| MAS (km/h) | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 |
|---|---|---|---|---|---|---|---|---|---|---|
| 1000m | 6' 54" | 6' 15" | 5' 42" | 5' 18" | 4' 54" | 4' 33" | 4' 18" | 4' 01" | 3' 48" | 3' 36" |
| 500m | 3' 07" | 2' 51" | 2' 37" | 2' 27" | 2' 17" | 2' 07" | 2' 01" | 1' 53" | 1' 47" | 1' 42" |
| estimated time for 10km | 1h 09' | 1h 02' 30" | 57' | 53' | 49' | 45' 30" | 43' | 40' 10" | 38' | 36' |
To optimize the development of your capabilities as much as possible, do not hesitate to change the effort distances. To know the times to do according to the distance and your MAS, see the calculation page.
Schedule sample
With the schedule below, you will find an example to follow the principle of progressiveness, this example is given for the Pantel's session, but it's advisable to vary working distances from one session to another.
| Week | Workout | Amount of km | Comment |
|---|---|---|---|
| Week 1 | 3 x (1000m + 500m) | 4,5 km | |
| Week 2 | 3 x (1000m + 500m) | 4,5 km | |
| Week 3 | 4 x (1000m + 500m) | 6 km | |
| Week 4 | 3 x (1000m + 500m) | 4,5 km | week lightened |
| Week 5 | 3 x (1000m + 500m) | 4,5 km | |
| Week 6 | 4 x (1000m + 500m) | 6 km | |
| Week 7 | 5 x (1000m + 500m) | 7,5 km | |
| Week 8 | 4 x (1000m + 500m) | 6 km | week lightened |