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Sub 45 10K

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Nellers Oct 2015 12:57pm, 9 Oct 2015 30,168 posts	0 Nellers I lost 8-10 weeks this spring doing "just one more 200m rep before we finish" so I'm nervous of them. They do work, though. Definitely. There's a good speedwork session to be had at the Cambridge Mile in December BTW. That can't be far from you, surely?
fetcheveryone Oct 2015 1:05pm, 9 Oct 2015 16,549 posts	0 fetcheveryone It's not, and I've already seen it and checked out the date - but I'm up with my boy that weekend.
Nellers Oct 2015 1:55pm, 9 Oct 2015 30,171 posts	0 Nellers Bang goes another entry in my stickerbook.;-)
Hills of Death (HOD) Oct 2015 2:08pm, 9 Oct 2015 31,328 posts	0 Hills of Death (HOD) What is 'true' speedwork O lord I did 6 x 800m reps at goal 10k pace (which granted is way off at the moment) but I did fine ave 7.03 only 6 secs between them.
Gobi Oct 2015 3:18pm, 9 Oct 2015 57,362 posts	0 Gobi True speed work is mile pace or faster Depends what you want HOD BUT If you are under a KM you need to be running faster than 5km pace. 6 x 800 @10km is like jogging
Hills of Death (HOD) Oct 2015 8:16pm, 9 Oct 2015 31,334 posts	0 Hills of Death (HOD) Well 7mm is better than my 5k at the moment
RichHL Oct 2015 9:26pm, 9 Oct 2015 10,178 posts	0 RichHL HTFU.
Hills of Death (HOD) Oct 2015 10:16pm, 9 Oct 2015 31,337 posts	0 Hills of Death (HOD) no I need to LTFU
Surrey Phil Dec 2015 9:59pm, 29 Dec 2015 1,205 posts	0 Surrey Phil After a year of marathon only races, I'm contemplating throwing in a 10k at the end of 2016. Last time I did this, I knocked six minutes off my PB - now 47:26. The race I'm thinking of attempting this will be the Brooks 10k in Brighton. I think the course is flat enough although well attended. I just don't want to get stuck behind too many over optimistic runners starting closer to the front that they should!
RichHNoel Dec 2015 10:03pm, 29 Dec 2015 10,866 posts	0 RichHNoel Pick a less crowded race if things are that bad there. Lots of 10ks around.

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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