Sub 45 10K

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Ceratonia Oct 2015 11:29am, 9 Oct 2015 2,585 posts	0 Ceratonia Haven't done any intervals in >12 months, but notice that lordfetch's times at 1 mile, 5k, 10k are all a fraction better than mine, so I'm interested in what kind of pace you are doing these 3x2k or 5x5mins? Haven't really had a go at a fast 5k or 10k this year, I should go and look for one to enter.
fetcheveryone Oct 2015 11:44am, 9 Oct 2015 16,540 posts	0 fetcheveryone I got my 10k time at Silverstone last year, and my best 5k time in the last twelve months is 22:0X, and I don't feel like I'm quite at either point yet. But I'm doing the 2k's at just under 9 minutes for the whole thing (7:15/mile) - here's the most recent: http://www.fetcheveryone.com/training-log-view.php?id=11739482 and I've just uploaded my 6x1k: http://www.fetcheveryone.com/training-log-view.php?id=11760617 The split times were between 4:12 and 4:25, so (6:46-7:06/mile). My plan is to try something like 12 x 400 next week, and then cycle back round to 3x2k. Just you know, to see what happens.
Gobi Oct 2015 12:00pm, 9 Oct 2015 57,358 posts	0 Gobi There is value in doing proper short efforts so 30/60 seconds down towards mile pace
fetcheveryone Oct 2015 12:01pm, 9 Oct 2015 16,542 posts	0 fetcheveryone Maybe 20 x 200? What sort of recovery for that?
Gobi Oct 2015 12:02pm, 9 Oct 2015 57,360 posts	0 Gobi Max of 60 seconds
mblnFERCr Oct 2015 12:10pm, 9 Oct 2015 752 posts	0 mblnFERCr Ceratonia, I'd do the 5 mins at fetchs 2k pace on a good week, but then I'm quite a slow burner The aim for me is to get them consistent. On a bad week it's more like 7:40 pace
fetcheveryone Oct 2015 12:18pm, 9 Oct 2015 16,543 posts	0 fetcheveryone Ta Gobi - I think I'll do 10-12 x 400 next week, then try that the week after.
Gobi Oct 2015 12:38pm, 9 Oct 2015 57,361 posts	0 Gobi good man People neglect true speed work at their peril
Nellers Oct 2015 12:42pm, 9 Oct 2015 30,166 posts	0 Nellers Make sure you're well warmed up and don't overdo the reps. Things ping remarkably easy at flat-out-over-200m pace.
fetcheveryone Oct 2015 12:45pm, 9 Oct 2015 16,545 posts	0 fetcheveryone Ta Nellers. I've twanged my hamstring at a Fetch 100m before now

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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