European 10,000m medallists Jo Pavey (handicap -0.3) and Andy Vernon (handicap -4.0) will defend their titles at the 2016 Vitality London 10,000 on Monday 30 May when some 12,000 people will race over the 10K course around some of the most historic streets of the capital.
Vernon will be going for a London 10,000 hat-trick after last year’s comfortable victory when he smashed his personal best to retain the title he first won in 2014.
Pavey is also aiming for a third victory over the scenic course after she recovered from a bout of violent sickness to win 12 months ago, regaining the crown she first claimed in 2011 when she became the first British winner of the women’s race.
Both athletes will be racing earlier in the month in the British Athletics 10,000m track trials for the Olympic Games. The Vitality London 10,000 doubles as the British Athletics 10K Road Championships, giving them a welcome opportunity to bag another national title while being part of a mass participation event.
For Pavey, who famously won the 10,000m gold at the 2014 European Championships aged 40, it’s the event’s unique location and atmosphere that make the Vitality London 10,000 a special race.
“The Vitality London 10,000 is such a fantastic event, with a brilliant course,” said the Exeter Harrier. “I have such great memories of competing. It’s so brilliant to be able to run such an exciting course that takes in the sights of the city.
“The atmosphere is always amazing, and I love running with lots of other runners, all going for their own goals.”
Vernon, who won silver behind fellow-Briton Mo Farah at the European Championships in Zurich two years ago, is also a fan of the London course and crowds.
“The London 10,000 always draws big crowds,” said the Aldershot, Farnham & District athlete. “I live just outside London but it still feels like I’m running in my home town. It’s also the capital so that makes it special. We pass some great sights, and it’s a flat, fast course.
“Training is going really well,” he added. “I’ve had to cut my mileage back a bit and supplement it with cycling and cross training due to injuries but I’m back to good fitness. As for a plan, it will simply be to win.”
Vernon clocked an impressive time of 28 minutes 38 seconds last year, some 43 seconds inside his previous best and the quickest road time by a Briton for four years. It was also the fastest winning time at this event since Mo Farah set the British record of 27:44 in 2010.
Pavey’s winning time of 32:56 was also remarkable coming just hours after a sleepless night of vomiting and fever, but this time she will be hoping for full health and a chance to get closer to her 10K road best of 31:47, or even Mary Keitany’s women’s course record of 31:06.
“I've been putting in the miles over the winter and working at getting my interval sessions where they need to be,” said the 42-year-old. “At least being old like me, I can use the experience I’ve gained over the years.”
The Vitality London 10,000 incorporates the British Athletics 10K Championships for men and women. The runners will start on The Mall, run east down the Strand before heading into the City of London over Holborn Viaduct. They will return down Whitehall and Birdcage Walk to finish on Spur Road outside Buckingham Palace.
The event forms the second part of a packed Whit Bank Holiday weekend of road running around central London, which will start on Sunday morning (29 May) with the fourth edition of the Vitality Westminster Mile, a series of races around St James’s Park for runners of all ages and abilities, from elites to families with young children.
Training for these events
Vitality Westminster Mile
Our Training Wizard can now give you a schedule each week as you train towards your mile race.
Simply tell the Wizard that you want to:
Run a mile
Your target
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Get round
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8 minutes
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7 minutes
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6 minutes
Your training focus for the week
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Build aerobic base - if you are starting from a low fitness level
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Build strength-endurance - if you start quickly but can't keep the pace to the end of the mile
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Build speed-endurance - if you can get round and now want to make your legs turn over to hit your target time
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Improve running economy - for improved running technique and efficiency
Whether you want an easy, moderate or hard week
The Wizard will then set you a bespoke programme for the week. All you have to do is follow the instructions and you will be raring to go on 29 May!
Vitality London 10,000
The Training Wizard can also set you a weekly programme for the 10k or, alternatively, you may want to follow a ten week programme that will begin next Monday 21st March and get you to the finish line in your target time.
Click here for a training programme to get round.
Click here for a training programme to run under 60 minutes.
Click here for a training programme to run under 50 minutes.
Click here for a training programme to run under 40 minutes.
For more help with training for these events, go to our Training and Advice section.
