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Sub 45 10K

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willb Jul 2017 4:52pm, 8 Jul 2017 3 posts	0 willb So, this has been a target for a long time - finally did it with 44:56 at Brinsworth last Sunday. First half of the race is easier than the second, split 22:07 at 5K feeling like I was holding back a bit...then hit the first of 2 hills in the second 5K and the pace slowed. Pushed really hard through the last 1500m and just got there. I did the same race last year in 46:41, so am really pleased with the improvement. Zeb, I've done Woodhall before & found it deceptively hard work, possibly because it's so flat?
Bintmcskint Jul 2017 7:27pm, 8 Jul 2017 36,648 posts	0 Bintmcskint Well done!
RichHL Jul 2017 7:32pm, 8 Jul 2017 12,862 posts	0 RichHL Very well done!
becca7 Jul 2017 7:29am, 10 Jul 2017 7,280 posts	0 becca7 Nice one willb
Nellers Sep 2017 11:03pm, 30 Sep 2017 31,733 posts	0 Nellers Hello Dormant Thread Watchers! I'm planning on having a crack at this tomorrow at the Southend Classic 10k. It's very open along the seafront and the forecast had been for heavy rain and strong winds but its looking like it's going to be dry and calmer now. Not entirely sure how this will go but Im going to give it a crack. See you on the other side.
becca7 Sep 2017 11:18pm, 30 Sep 2017 7,439 posts	0 becca7 Good luck Nellers. Hope the weather is in your favour.
Bintmcskint Oct 2017 6:48am, 1 Oct 2017 37,766 posts	0 Bintmcskint Bon chance, Nellers
fetcheveryone Oct 2017 7:53am, 1 Oct 2017 18,605 posts	0 fetcheveryone Smash it :/)
Nellers Oct 2017 11:03am, 1 Oct 2017 31,736 posts	0 Nellers Done as instructed, Fetch.😀 44.07 watch time. Puked at the finish and everything! Never been so proud of myself.🤢
Night-owl Oct 2017 2:20pm, 1 Oct 2017 29,533 posts	0 Night-owl Bravo Nellers you did smash it 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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