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Sub 45 10K

1 lurker | 82 watchers

Gobi Jul 2014 1:47pm, 1 Jul 2014 54,257 posts	0 Gobi oh yes it was shit under foot
Hills of Death (HOD) Jul 2014 3:43pm, 1 Jul 2014 29,669 posts	0 Hills of Death (HOD) FRONT LINE HEADLINES GOBI IN FUN RUN SHOCKER
Gobi Jul 2014 9:33pm, 1 Jul 2014 54,259 posts	0 Gobi i always have fun when I run
mole_thing Jul 2014 11:49pm, 2 Jul 2014 974 posts	0 mole_thing Just done 10k in 47.56. 45 minutes still looks some way off.
Anna Bomb Jul 2014 8:44pm, 3 Jul 2014 2,209 posts	0 Anna Bomb 48:11 for my first 10K since 2011 with some seriously suicidal pacing, at least its a starting point towards 45 mins
SODIron © 2002 Jul 2014 11:15am, 15 Jul 2014 10,685 posts	0 SODIron © 2002 tough workout this morning...10 mins w/u, 5 mins tempo, 3 mins easy, then 10x2mins off 2 mins recovery,followed by 10 mins w/d. Covered over 9.5 miles in the whole session, and it was surprising how tough the efforts felt for just 2 mins of running. After around 6 there was a real heaviness in my legs that would kick in during each effort. I'd start ok and feel the heaviness creep in after 45-50s...managed to hold the pace though and the last 3 were actually my fastest efforts. Jane Tomlinson 10k in Leeds on Sunday...if I can get passed the crowds I should be comfortably under the 45 mins {fingers crossed}.
Hills of Death (HOD) Jul 2014 11:16am, 15 Jul 2014 29,712 posts	0 Hills of Death (HOD) Should have, could have, would have, all excuses with you !!!!!
SODIron © 2002 Jul 2014 11:19am, 15 Jul 2014 10,686 posts	0 SODIron © 2002
Hills of Death (HOD) Jul 2014 11:26am, 15 Jul 2014 29,713 posts	0 Hills of Death (HOD) If you do that during your run you won't be aero
SODIron © 2002 Jul 2014 11:50am, 15 Jul 2014 10,687 posts	0 SODIron © 2002 lol...true, but it'll be fun though.

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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