Sub 45 10K

1 lurker | 82 watchers

Hills of Death (HOD) Jun 2016 12:04pm, 5 Jun 2016 32,292 posts	0 Hills of Death (HOD) I have a 10k in a few weeks but I think it's going to be 45/46 I'm getting there
fetcheveryone Jun 2016 12:46pm, 5 Jun 2016 17,250 posts	0 fetcheveryone I wasn't really expecting this
becca7 Jun 2016 12:50pm, 5 Jun 2016 6,801 posts	0 becca7 Nice one Fetch.
mbln Jun 2016 12:57pm, 5 Jun 2016 800 posts	0 mbln Tidy work there Mr Fetch, top tips? Is the next newsletter 'Smashing the sh*t out of a 45 minute 10k'?
fetcheveryone Jun 2016 2:28pm, 5 Jun 2016 17,251 posts	0 fetcheveryone
Bintmcskint Jun 2016 3:02pm, 5 Jun 2016 30,203 posts	0 Bintmcskint Excellent work!
RichHL Jun 2016 5:11pm, 5 Jun 2016 11,646 posts	0 RichHL Well done, Fetch!
tipsku Jun 2016 10:07pm, 23 Jun 2016 509 posts	0 tipsku Well done Fetch, that's a fantastic run!
Mr. K. Oct 2016 4:51pm, 2 Oct 2016 3,446 posts	0 Mr. K. Cheeky 00:44:03 at the Camberley 10Km this morning...not done that for a while (well a 00:44:29 in last week`s tri but that measured short - 5.86Kms)
Nellers Oct 2016 5:24pm, 2 Oct 2016 30,985 posts	0 Nellers Nice one. Really 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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