Sub 45 10K

82 watchers

Gobi Aug 2014 12:30pm, 21 Aug 2014 54,426 posts	0 Gobi Mole - 2 weeks before the marathon a week into the taper is a GREAT time for a 10km race Just saying.....
Hills of Death (HOD) Aug 2014 2:09pm, 21 Aug 2014 29,882 posts	0 Hills of Death (HOD) Thats right especially if you've been on a drink with me hardcore
PinchyII Aug 2014 2:27pm, 21 Aug 2014 490 posts	0 PinchyII Basically I am too FAT as well HOD... 71Kilos is a pipe dream when I am nearly 90Kilos!! Even at my lightest lightest I was 82 Kilos... 18.51 PB Parkrun in April 2012 - 21.59 SB Parkrun this year.... Its not a wonder; no significant improvement or weight-loss over 6 months (despite 700 run miles clocked up) PF injury leads to lack of motivation and now back to the drawing board again.
mole_thing Aug 2014 9:12pm, 21 Aug 2014 1,011 posts	0 mole_thing Thanks Gobi. Actually I am doing one then, but am committed to pacing someone else. It can wait.
Gobi Aug 2014 9:32pm, 21 Aug 2014 54,432 posts	0 Gobi Pinchy weight to height etc I'm only 5ft 9 . the serious boys my weight are sub 10 st
Hills of Death (HOD) Aug 2014 10:28pm, 21 Aug 2014 29,885 posts	0 Hills of Death (HOD) I'm same height weight still around 12.9 need to a shift Nice of you to talk in proper weight terms Gobi none of the kg business
Gobi Aug 2014 7:32am, 22 Aug 2014 54,435 posts	0 Gobi I use both HOD - they joys of coaching I was 12st 8 on Jan the 2nd
Dooogs Aug 2014 7:37am, 22 Aug 2014 4,248 posts	0 Dooogs Might have to go for under 45m in a couple of weeks - my recent 5k PB suggests a 10k time of 44.56. It's technically a trail race which will make it trickier but balanced against that, it's a lot flatter than that 5k course...
Jock Itch Aug 2014 7:37am, 22 Aug 2014 10,646 posts	0 Jock Itch 11st 4 here streak of piss
Gobi Aug 2014 7:40am, 22 Aug 2014 54,437 posts	0 Gobi I'm lighter than you fatty

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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