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Sub 45 10K

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Hills of Death (HOD) Jul 2014 11:51am, 15 Jul 2014 29,716 posts	Quote Pin Hills of Death (HOD) It will ache when you finish and Helen won't be too pleased
SODIron © 2002 Jul 2014 12:02pm, 15 Jul 2014 10,688 posts	Quote Pin SODIron © 2002 lol...ooo-err
monsenb1 Jul 2014 6:33pm, 15 Jul 2014 1,340 posts	Quote Pin monsenb1 46.50 on Sunday at We Love Manchester 10k. Almost 47 minutes of uncomfortable pain. I forgot how much I dislike 10k races. 80 seconds down on my PB..pretty much expected, mileage has been shocking due to illness followed by football watching on tv. Must up my game and surely sub 45 will be on the cards by the end of the year!
SODIron © 2002 Jul 2014 9:58am, 16 Jul 2014 10,689 posts	Quote Pin SODIron © 2002 Good effort...46.50 is where you are today after a period of illness/rest and NOT where you will be in a couple of months from now. Keep at it....with just a little drive and effort the extract 80s will some come off your time.
Hills of Death (HOD) Jul 2014 2:10pm, 16 Jul 2014 29,721 posts	Quote Pin Hills of Death (HOD) I noticed SOD you ran 41 xx in 'training' so you should be able to do sub 36
monsenb1 Jul 2014 3:18pm, 16 Jul 2014 1,341 posts	Quote Pin monsenb1 Cheers SOD..thanks for the encouragement, though I must say it was hard during the world cup..total CBA..
Gobi Jul 2014 2:07pm, 17 Jul 2014 54,322 posts	Quote Pin Gobi lol. I trained more during the world cup
SODIron © 2002 Jul 2014 2:11pm, 17 Jul 2014 10,690 posts	Quote Pin SODIron © 2002 HoD...that 41.x was a hard time trial to see exactly where I am. I treated the same as a race, and was ran at race pace.
Gobi Jul 2014 2:11pm, 17 Jul 2014 54,325 posts	Quote Pin Gobi Hard man to do that in training SoD
Hills of Death (HOD) Jul 2014 3:12pm, 17 Jul 2014 29,738 posts	Quote Pin Hills of Death (HOD) Therefore you will piss sub 40 then when you try

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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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