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Sub 45 10K

1 lurker | 82 watchers

Gobi Aug 2014 1:56pm, 20 Aug 2014 54,420 posts	0 Gobi Thanks to you all for the support as I came back October 2013 I ran 19.37 for 5kms flat out, I weighed 78 plus KGS and was stunned I was so slowl Last Thursday I jogged 37.16 for 10km with a couple of cracked ribs weighing about 71kgs Here I am 10 months later and I have run 16.45 for 5km and 35.50 for 10kms off road Even with limited running time and a fragile body if you train smart you can achieve. Good luck
Hills of Death (HOD) Aug 2014 2:20pm, 20 Aug 2014 29,872 posts	0 Hills of Death (HOD) So basically I'm too fat and slow any tips
FenlandRunner Aug 2014 3:12pm, 20 Aug 2014 2,374 posts	0 FenlandRunner Lightweight. Gobi. That is. Not HOD
mole_thing Aug 2014 5:11pm, 20 Aug 2014 1,004 posts	0 mole_thing I would be very pleased to run 19.37 for 5k. Maybe wearing orange is the way to go.
RichHL Aug 2014 6:10pm, 20 Aug 2014 8,975 posts	0 RichHL Nobody has ever called HOD a lightweight.
Gobi Aug 2014 8:28pm, 20 Aug 2014 54,421 posts	0 Gobi MT - when you have run 16.16 - 19.37 is an eternity sadly
mole_thing Aug 2014 10:53pm, 20 Aug 2014 1,007 posts	0 mole_thing I vaguely recall handing you a finish token when you were in 16.xx form.Very impressive.
Gobi Aug 2014 8:21am, 21 Aug 2014 54,423 posts	0 Gobi Mole - it is nice to be running 16 /17s again and in no small thanks to you guys who have helped motivate me. I just hope my advise and sucess is helping inspire you guys
Nellers Aug 2014 9:03am, 21 Aug 2014 28,569 posts	0 Nellers Well done Gobi (and thanks) and well done everyone that's getting closer to that target. I'm just getting to a point where it looks realistic that I might actually get back to a 45 minute 10k. Not soon, mind, but one day. It's looked quite a long way off for a while and I wasn't sure I'd ever run that quickly again but patient steady build-up has given me a bit of confidence and I'm feeling pretty good about my running right now.
mole_thing Aug 2014 10:11am, 21 Aug 2014 1,008 posts	0 mole_thing Well done Gobi & Nellers Ran the Yateley 10k series in June, July and August. Times were 49.02, 47.56 & 46.06. I'm hopeful of getting under 45 before the end of the year, but won't be having another go until after my September marathon.

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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