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Sub 45 10K

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FenlandRunner Nov 2014 9:42pm, 16 Nov 2014 3,286 posts	0 FenlandRunner You might not be happy Gobi, but that is an awesome time
Gobi Nov 2014 10:02pm, 16 Nov 2014 54,827 posts	0 Gobi FR - all depends on your benchmark
becca7 Nov 2014 10:10pm, 16 Nov 2014 5,807 posts	0 becca7 Nice running after that prep Gobi. Hip flexor was fine for my half mara. Took it easy and anyway Beacon Hill wouldn't get anywhere near having a name if it was on the Comrades course.
FenlandRunner Nov 2014 10:10pm, 16 Nov 2014 3,287 posts	0 FenlandRunner Gobi, I reckon for a cyclist that is epic joke
Gobi Nov 2014 11:01pm, 16 Nov 2014 54,828 posts	0 Gobi LOL FR as a cyclist it would do just fine :¬)
Bintmcskint May 2015 1:34pm, 25 May 2015 21,801 posts	0 Bintmcskint Quiet in here of late Finally. Today. 44:58
RichHL May 2015 1:35pm, 25 May 2015 9,859 posts	0 RichHL Huzzah!
mole_thing May 2015 1:42pm, 25 May 2015 1,281 posts	0 mole_thing Well done Bint!
Bintmcskint May 2015 1:49pm, 25 May 2015 21,803 posts	0 Bintmcskint Thanks, chaps I love those 2 seconds!
Ceratonia May 2015 3:51pm, 25 May 2015 2,170 posts	0 Ceratonia Wow, well done. Do you think doing the NDW50 was a factor?

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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