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Sub 45 10K

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RichHL Jun 2014 10:00am, 16 Jun 2014 8,754 posts	Quote Pin RichHL Nice!
Gobi Jun 2014 11:45am, 16 Jun 2014 54,168 posts	Quote Pin Gobi Still running a bit and went sub 36 last week. Come on guys keep chasing, if I can improve my times on very little running so can you
PinchyII Jun 2014 10:39am, 19 Jun 2014 452 posts	Quote Pin PinchyII I wouldn't call 942 miles in 6 months (runs a bit - Also all that cycling is good for aerobic base as well... I am still ticking along. May go down and do Poole Park Run this weekend and see if I can SB.....
Gobi Jun 2014 3:50pm, 19 Jun 2014 54,190 posts	Quote Pin Gobi Less than 3 months proper running mileage I am aerobically fit for sure but do no speedwork
becca7 Jun 2014 9:53pm, 19 Jun 2014 5,601 posts	Quote Pin becca7 I had my first trip to the track in a long time today. 12 x 400 metres. Not quite at the speed required for a 45 minute 10km yet but hopefully I will get there.
Gobi Jun 2014 2:08pm, 20 Jun 2014 54,191 posts	Quote Pin Gobi speedwork, there is a thought
Nellers Jun 2014 2:57pm, 22 Jun 2014 28,226 posts	Quote Pin Nellers There's been some top running going on while I've been crocked. Well done, everyone. It's all relative, of course, but I'm not sure how 900+ miles would count as "a bit" of running even for you, Gobi. I've had a bit of Bronchitis which has kinda screwed over my plans for a year of PBs. Back to full health now but certainly not at any sort of full fitness. On Friday I managed to actually run 10k and it took me over an hour. The rest of the year is just about rebuilding a base and pushing on from there for next year. As Austrians greatest Shakespearean actor would tell you: I'll be back!
Gobi Jun 2014 7:39pm, 22 Jun 2014 54,198 posts	Quote Pin Gobi Neller I used to run 300 - 450 miles a month that is why it is a bit Glad to have you back
RichHL Jun 2014 8:38pm, 22 Jun 2014 8,778 posts	Quote Pin RichHL Today was supposed to be a PB attempt but I really struggled in the heat. 48:57 chip, 49:01 gun, all quite horrible. Welcome back, Nellers!
Nellers Jun 2014 8:48pm, 22 Jun 2014 28,231 posts	Quote Pin Nellers I know you did, Gobi, but still, 900+ in about 3 months! It's hardly "ticking over" is it? OK, for you maybe it is.:-) Today was hotter than a snakes ass in a wagon rut, Rich. I got my run done before 9 this morning and I was still sweltered. I don't kow how I'd have coped if I'd been pushing it at all.

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For those who want to go sub 45min for a 10k and/or those that have already done it and want to give advice. Share your journey here.

Type of Workout-- Total Time -- Pace (mins/mile)-- Pace (mins/km)

Race Pace 7:15-- 4:30

200m Intervals -- 48 -- 6:25 -- 3:59

400m Intervals -- 1:38 -- 6:34 -- 4:05

800m Intervals -- 3:25 -- 6:50 -- 4:15

1km Intervals -- 4:20 -- 6:59 -- 4:20

1200m Intervals -- 5:20 -- 7:07 -- 4:25

Mile Intervals -- 7:24 -- 7:24 -- 4:36

2km Intervals -- 8:40 -- 7:40 -- 4:46

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Sub 45 10K

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