Sub 45 10K

82 watchers

Gobi Aug 2014 7:41am, 22 Aug 2014 54,438 posts	0 Gobi I don't think I have ever said that !!!
Jock Itch Aug 2014 7:48am, 22 Aug 2014 10,647 posts	0 Jock Itch I'm 6ft though Dad ! 3" bigger
Gobi Aug 2014 8:05am, 22 Aug 2014 54,439 posts	0 Gobi I know stick boy but I am still rarely lighter than you :¬)
Jock Itch Aug 2014 8:14am, 22 Aug 2014 10,648 posts	0 Jock Itch And you should be congratulated for this effort #welldonedad
PinchyII Aug 2014 12:13pm, 22 Aug 2014 491 posts	0 PinchyII Yes 6'2 here and "big-boned" but still should be considerably lighter!
Nellers Aug 2014 12:39pm, 22 Aug 2014 28,573 posts	0 Nellers Reading the discussion so far I'd have to conclude that I'm under-height for my weight.
Gobi Aug 2014 1:18pm, 22 Aug 2014 54,440 posts	0 Gobi Oh come on Nellers I know it is Friday but !!!!!!!!!!!!!!!!!!!! #CGF
Nellers Aug 2014 1:35pm, 22 Aug 2014 28,575 posts	0 Nellers I am doing something about it. Higher heels.;-)
Hills of Death (HOD) Aug 2014 1:37pm, 22 Aug 2014 29,887 posts	0 Hills of Death (HOD) I'm 3" big than Gobi but we are the same height
RichHL Aug 2014 10:30pm, 22 Aug 2014 8,983 posts	0 RichHL An oldie but a goodie, Nellers. 5'11" and 10st dripping wet. There are Eritreans with a bigger BMI than me.

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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