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Sub 45 10K

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Gobi Jun 2014 1:44pm, 27 Jun 2014 54,237 posts	0 Gobi glad we made you think I have NEVER had to coach someone and tell them they run too slow and that we will speed up all their training. Too fast...... everybody else
FR Jun 2014 2:19pm, 27 Jun 2014 1,856 posts	0 FR I think this is one area where sports science wins. The non-sports scientist wouldn't disagree with gravity, would they?
tipsku Jun 2014 11:27pm, 28 Jun 2014 230 posts	0 tipsku Thanks again for all your input. This thread is really great because it makes me more aware of my training structure and I'm also reading more on the subject. I've read an article today about the proportions of training paces that elite athletes do. The surprising finding was that many of them train more than 75% of their training easy. The importance of the high percentage of easy training was corroborated by a Spanish study where one half of the participants followed a training programme which was divided up 80/10/10 (below LT/at LT/over LT) while the other group did 70/20/10. At the end of the training period, the 80% easy group had improved their race times more that the 70% group. The article can be found here: running.competitor.com You wouldn't think that 10% difference would make such a difference but apparently it does.
Gobi Jun 2014 11:14am, 30 Jun 2014 54,247 posts	0 Gobi Anyone else do Endure 24 at the weekend ? My legs hurt
PinchyII Jun 2014 12:30pm, 30 Jun 2014 463 posts	0 PinchyII a few of the guys from our RC did it; and I saw "the mud" - looks like it was really tough!!
RichHL Jun 2014 2:52pm, 30 Jun 2014 8,838 posts	0 RichHL My mates won it. Inspired by them, we're not going to win Thunder Run next month.
Nellers Jun 2014 5:46pm, 30 Jun 2014 28,309 posts	0 Nellers I thought it looked like a daft idea so avoided it completely. I shall take a similar approach with TR24 and anything else of a similar ilk.
monsenb1 Jun 2014 6:55pm, 30 Jun 2014 1,337 posts	0 monsenb1 very sensible indeed Nellers..
Gobi Jun 2014 10:20pm, 30 Jun 2014 54,249 posts	0 Gobi You mean the achillies lot Rich ?
RichHL Jun 2014 10:28pm, 30 Jun 2014 8,844 posts	0 RichHL That's them.

About This Thread

Maintained by Spark

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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