Sub 45 10K

82 watchers

becca7 Nov 2014 4:40pm, 14 Nov 2014 5,801 posts	0 becca7 Beacon Hill half marathon. Just treating it as a training run as I'm still on the way back from a pulled hip flexor. I don't have a 10km planned until February.
FenlandRunner Nov 2014 4:49pm, 14 Nov 2014 3,237 posts	0 FenlandRunner Easy weekend before a marathon the next weekend.
Gobi Nov 2014 5:53pm, 14 Nov 2014 54,817 posts	0 Gobi FR = Portsmouth ? Becca - is a hilly half wise with hip flexor issues ? I'm in Suffolk for the Adnams 10km, could be interesting after 9 days in the mountains and driving straight to Suffolk tomorrow
FenlandRunner Nov 2014 6:36pm, 14 Nov 2014 3,239 posts	0 FenlandRunner Nope, a new one Pheonix along the Thames
becca7 Nov 2014 9:48pm, 14 Nov 2014 5,802 posts	0 becca7 Gobi - hopefully the pull is all mended and it has been fine on hills so far but i will be sensible. Good luck for the 10km.
Gobi Nov 2014 10:05pm, 14 Nov 2014 54,821 posts	0 Gobi I hope so Becca, be cautious
FenlandRunner Nov 2014 10:10pm, 14 Nov 2014 3,245 posts	0 FenlandRunner Go smash it, Gobi. I've decided to have the whole weekend off.
RichHL Nov 2014 11:36pm, 14 Nov 2014 9,500 posts	0 RichHL Good luck to everyone racing. I'll be dawdling round the St Neots Half.
Hills of Death (HOD) Nov 2014 4:12pm, 15 Nov 2014 30,073 posts	0 Hills of Death (HOD) I will make sure you don't dawdle Rich
Gobi Nov 2014 9:40pm, 16 Nov 2014 54,826 posts	0 Gobi 36.20 = 11th overall and 2nd vet, solid splits but disappointed with my pace I guess 9 days on the bike in France plus 13hrs straight in a car and MacDs chicken nuggets for dinner was not ideal prep :¬)

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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