Sub 45 10K

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Ceratonia Aug 2014 7:32pm, 24 Aug 2014 1,479 posts	0 Ceratonia You cycled past me at high speed (well relative to me running anyway) twice today, Rich, around Linton/Hadstock.
RichHL Aug 2014 10:56pm, 24 Aug 2014 9,001 posts	0 RichHL It was a day for riding past people I know. I missed a mate earlier in the ride crossing the A11 up towards Balsham. That's a sod of a climb up out of Hadstock, by the way. It would have been quicker to run up it.
ionamac Sep 2014 5:32pm, 14 Sep 2014 4 posts	0 ionamac Still a wee bit off with a 45:50 at the Stirling 10k today. Nearly there!!
Gobi Sep 2014 8:58pm, 14 Sep 2014 54,529 posts	0 Gobi Nice run
mole_thing Sep 2014 9:03pm, 14 Sep 2014 1,033 posts	0 mole_thing Well done ionamac, not much more to get.
becca7 Sep 2014 9:06pm, 14 Sep 2014 5,691 posts	0 becca7 Nice running ionamac.
ionamac Sep 2014 4:53pm, 15 Sep 2014 7 posts	0 ionamac Cheers guys! Felt like I went all out on a pretty flat course, so not sure where I'm going to save any more time! Hilly 10k this w/e. Won't even bother trying to get it then!
mole_thing Oct 2014 1:35pm, 26 Oct 2014 1,090 posts	0 mole_thing Done. 44.23 in today's Fleet 10k.
RichHL Oct 2014 2:36pm, 26 Oct 2014 9,442 posts	0 RichHL Hurrah!
Nellers Oct 2014 2:59pm, 26 Oct 2014 28,797 posts	0 Nellers Yay for Moley! Well done.:-)

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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