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Sub 45 10K

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Hills of Death (HOD) Mar 2014 11:11am, 26 Mar 2014 29,513 posts	Quote Pin Hills of Death (HOD) Don't take me an hour so it's free
Gobi Mar 2014 11:12am, 26 Mar 2014 53,753 posts	Quote Pin Gobi LOL no it is 20 quid
tipsku Mar 2014 4:08pm, 30 Mar 2014 202 posts	Quote Pin tipsku Almost beat the 45 min today, 45:09 at Cheshire 10k down from my previous PB of 47:23. I thought I was capable of beating the 46 min but to come so close to actually getting in under 45 surprised me. I have not been doing much specific speed work as I have been training for Manchester Marathon since Christmas. Now I'm really confident that I can beat the 45 min later in spring when I gear my training towards 5k and 10k paces after the recovery period. :D Over the moon!
RichHL Mar 2014 4:13pm, 30 Mar 2014 8,480 posts	Quote Pin RichHL So you should be, tipsku. That's a nice chunk off your PB.
Bintmcskint Mar 2014 9:43pm, 30 Mar 2014 16,836 posts	Quote Pin Bintmcskint Nice one, tipsku I took the liberty of betting on you too
becca7 Mar 2014 6:55am, 31 Mar 2014 5,517 posts	Quote Pin becca7 Well done tipsku. Bodes well for your marathon.
tipsku Apr 2014 11:25pm, 1 Apr 2014 203 posts	Quote Pin tipsku Bint, I'm glad I didn't disappoint you then The good thing about running 45:09 is that I get to hang out on this thread for a little longer :D Thanks becca, I'm quite confident that I can get another PB. The goal is 3:35h and I think that's realistic with a 1:42 half and a 10k in just over 45 in the run up to it. I'm not aiming for 3:30 because it could go horribly wrong if I tried to run 8 m/m from the start. 10-15 sec too fast per mile in the first hour is enough to get the energy budgeting wrong and then it's lights out at mile 22 or thereabouts.
becca7 Apr 2014 11:59am, 2 Apr 2014 5,525 posts	Quote Pin becca7 That sounds sensible tipsku. It would be a nice pb for you in any case.
Wriggling Snake Apr 2014 12:02pm, 2 Apr 2014 6,565 posts	Quote Pin Wriggling Snake Ah that old chestnut, marathon training begets a 10 or 5k pb, I think you certainly will tipsku, the odd thing is I first ran a 45.20 10k when my mara time was 4:10...... bio mechanics, mental attitdue.....?
Gobi Apr 2014 12:35pm, 2 Apr 2014 53,811 posts	Quote Pin Gobi we all have slightly different bias. I know people who are faster than me over 5/10 km but by 10 miles I own them Depends on talent and focus of training

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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