Sub 45 10K

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Hills of Death (HOD) Jul 2014 10:05pm, 21 Jul 2014 29,766 posts	0 Hills of Death (HOD) I had one of those but he moved to Columbia the bastard to leave a team of one !!!
mole_thing Aug 2014 11:42pm, 6 Aug 2014 992 posts	0 mole_thing New 10k pb of 46.06 tonight. There is distant light at the end of the tunnel.
RichHL Aug 2014 11:53pm, 6 Aug 2014 8,932 posts	0 RichHL
Nellers Aug 2014 6:31am, 7 Aug 2014 28,534 posts	0 Nellers Nice one, MT.
monsenb1 Aug 2014 10:24pm, 7 Aug 2014 1,346 posts	0 monsenb1 Almost there mole_thing..
Anna Bomb Aug 2014 3:22pm, 10 Aug 2014 2,216 posts	0 Anna Bomb 46:52 with a slight negative split, the speed is coming back very very slowly
FenlandRunner Aug 2014 3:52pm, 10 Aug 2014 2,273 posts	0 FenlandRunner Nice work Anna
Baffins Runner Aug 2014 4:11pm, 10 Aug 2014 7 posts	0 Baffins Runner Well done Anna - keep going, you'll get under 45 before you know it.
Anna Bomb Aug 2014 5:16pm, 10 Aug 2014 2,217 posts	0 Anna Bomb Thanks FR and BR. Don't think I'm going to get to do another until November now as got a couple of HMs and marathons to keep me busy but will keep up the speed work
mole_thing Aug 2014 11:02pm, 10 Aug 2014 995 posts	0 mole_thing Well done Anna

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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Sub 45 10K

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