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Jun 2021
7:42pm, 1 Jun 2021
543 posts
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tipsku
Reviving the thread. After a couple of crappy years with health issues, I'm back on the wagon to smash that 45 barrier again. I got 48:40 at the beginning of the year in a virtual New Year's Eve 10k. Currently happily running 4x 5 min at 6:50ish so it's looking good. Still got 5 weeks left on my training plan.
Unfortunately it's getting hotter here so I'll either try to do the time trials at night or very early in the morning. I've got a 5k coming up this Saturday and then the target 10k on 4 July.
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Jun 2021
10:46pm, 1 Jun 2021
35,721 posts
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Hills of Death (HOD)
Yes 👍 have one on Sunday week
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Aug 2021
3:59pm, 1 Aug 2021
556 posts
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tipsku
Forgot to post the result of my virtual 10k and the journey to get there.
After a few weeks with Garmin coach, I had lowered my goal pace from 45 minutes (7:15) to 46 (7:24) because the easy paced runs in the Garmin coaching app were simply too hard for me to be easy. They assume that I can run 1-2 minutes slower than race pace and stay in zone 2 (8:15-9:15). I was mostly just below 9:15, 9:20 or slower was better for me.
Also, the sprint paces at 1:20-1:40 min/mi faster than race pace didn't feel right (5:35-5:55) - for up to 20 seconds, okay, but not for 1 minute on only 1 minute recoveries. I do question the purpose some of the sessions the Garmin plan sets. Too hard to be a VO2 max session and too long to be proper sprints. Looking at the paces suggested in the 'About This Thread' on the right, the fastest pace that is suggested when training for a 45 min 10k is 6:25 for 200m intervals.
So I trained with the target paces for a 46 minute 10k for 9 weeks and it felt much better. Then I ran the virtual race and nailed it, 44:29! Training to current fitness, not goal pace was the right thing to do. I just hope I'll get the opportunity to race a IRL race in autumn so that I can get an official fast 10k time.
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Aug 2021
10:27pm, 1 Aug 2021
35,869 posts
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Hills of Death (HOD)
Nice one Tipsku
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Aug 2021
11:00am, 2 Aug 2021
8,379 posts
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becca7
Well done Tipsku. Hopefully, you can go even faster in an IRL race.
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Apr 2022
9:40am, 21 Apr 2022
112 posts
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forever
Reviving this thread again as I hope there are a few others who would like to crack the 45 minute barrier now that races are more widespread.
Did you manage to do a real race Tipsku or is that still on your list of things to do?
My last 10 k was in March and over 47 minutes but I did run a1hr 40.51 half marathon quite recently so feel sub 45 minutes is not too unrealistic.
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Apr 2022
12:47pm, 21 Apr 2022
36,275 posts
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Hills of Death (HOD)
I’m sure I’ve done this in a half so just need to do officially
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Apr 2022
1:03pm, 21 Apr 2022
57,574 posts
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Velociraptor
Would be nice to see some contenders chatting on here again 
Not me, though. My PB is 46:06 and that's my only sub-47. I ran sub-45 to the 10k split of the Brampton to Carlisle 10 miler when I ran my 10 mile PB there, but that was downhill with a tail wind.
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Apr 2022
1:09pm, 21 Apr 2022
13,964 posts
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chunkywizard
I usually hang out in the sub 40 thread but as I haven’t gone sub 40 for 3 years perhaps I should be here I’ve got Shinfield 10K in a couple of weeks and I’d like to go sub 42 for a seasons best. I’m going to stretch my legs at parkrun on Saturday and see what sort of form I’m in.
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Apr 2022
1:55pm, 21 Apr 2022
36,276 posts
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Hills of Death (HOD)
I did an off road undulating one on NYE in road shoes in 46 mins so I’ll be happy to give it a go I think 43 something on cards. Done 21.20 5k
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