Sub 45 10K

82 watchers
Jul 2014
3:33pm, 17 Jul 2014
10,691 posts
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SODIron © 2002
I'm a little too chunky and not quite ready for sub 40...suspect if all the planets align and I'm up for the challenge, and the course/weather is right, I'd probably be around 41m +/-10s....fingers crossed, I'll be in sub 40 shape within the next 4 to 6 weeks....
Jul 2014
3:38pm, 17 Jul 2014
29,744 posts
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Hills of Death (HOD)
Chunky Monkey
Jul 2014
3:41pm, 17 Jul 2014
10,692 posts
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SODIron © 2002
indeed...too many Northern Pies in my diet. ;-) Been running reasonable times in training and last parkrun despite being very close to 13st. I'm controlling my intake of calories now and have dropped around 6lbs in the last three weeks. Hoping to pop below 12st within the next month and then be low 11s by the time the Yorkshire Marathon comes around. :-)
Jul 2014
9:47pm, 18 Jul 2014
29,750 posts
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Hills of Death (HOD)
Mmmmm pies

I'm about 12.7 haven't been below 12 since sept 11
Jul 2014
8:25am, 21 Jul 2014
10,698 posts
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SODIron © 2002
well that didn't quite go as expected...

Not sure if it was the slight bug I had last week, the 18 hour work day on Thursday, the heat, or all three...was 'on track for around 40:30 and feeling strong at 7k..by 7.5k I was dizzy, lightheaded and could barely run in straight lines. Lost nearly 5 mins in the last 2.5k, with two stops where I had to just rest and compose myself. Pretty much collapsed at the finish line.

A very odd and surreal experience...still feeling somewhat washed out, slightly sick and like I need an extra 12 hours of sleep..!
Jul 2014
4:48pm, 21 Jul 2014
8,886 posts
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RichHuLot
Sounds awful. Heat and illness are not a good combination.
Jul 2014
9:55pm, 21 Jul 2014
29,759 posts
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Hills of Death (HOD)
rich don't give him sympathy he's doing thunder run this week nothing wrong with him
Jul 2014
9:57pm, 21 Jul 2014
8,889 posts
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RichHuLot
We're all doing Thunder Run on not enough training and dodgy legs and fucked up lungs.
Jul 2014
10:02pm, 21 Jul 2014
29,763 posts
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Hills of Death (HOD)
But are you doing it solo ???
Jul 2014
10:03pm, 21 Jul 2014
8,890 posts
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RichHuLot
No, I have friends. ;-)

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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