Sub 45 10K

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fetcheveryone Oct 2017 2:34pm, 1 Oct 2017 18,606 posts	0 fetcheveryone Toot toot, well done Nellers
Ceratonia Oct 2017 3:07pm, 1 Oct 2017 6,347 posts	0 Ceratonia Very well done.
StuHolmes Oct 2017 3:24pm, 1 Oct 2017 1,801 posts	0 StuHolmes Finish line chundering, now that's a real effort! Well done! 👏
Nellers Oct 2017 5:09pm, 1 Oct 2017 31,739 posts	0 Nellers Cheers folks. I'm pretty chuffed. I've had a soak in the bath, a peanut butter roll and a nap. That's all I could manage since finishing. Pizza and beer to celebrate this evening though.:-)
Bintmcskint Oct 2017 7:45pm, 1 Oct 2017 37,771 posts	0 Bintmcskint Oh that is absolutely brilliant! Well done, Nellers
mole_thing Oct 2017 8:42pm, 1 Oct 2017 1,697 posts	0 mole_thing Well done Nellers!
Hills of Death (HOD) Oct 2017 1:38pm, 5 Oct 2017 33,716 posts	0 Hills of Death (HOD) Nice work Nellers I need one of those
willb Oct 2017 6:02pm, 7 Oct 2017 5 posts	0 willb Great effort Nellers - giving it everything!
tipsku Jan 2018 5:01pm, 21 Jan 2018 540 posts	0 tipsku Congrats Nellers and willb a while back. Great effort!
tipsku Jan 2018 2:00pm, 27 Jan 2018 541 posts	0 tipsku And today it's my time to celebrate: 44:54 gun time and 44:48 chip time in today's 10k winter run, first race in the city championship series, 7th lady overall and 3rd in my category, over the moon with that. It was quite unexpected, as I did about 7:30 m/m pace on the track this week when doing 3x 12 min threshold so I didn't expect to be faster than that in an 10k off-road race. Struggled a bit around km 6 and 7 but had a strong finish with a sprint to the line and throwing up after crossing it. Felt better afterwards, lol. Marathon training works.

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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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