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Sub 45 10K

3 lurkers | 82 watchers

FenlandRunner Nov 2014 9:42pm, 16 Nov 2014 3,286 posts	Quote Pin FenlandRunner You might not be happy Gobi, but that is an awesome time
Gobi Nov 2014 10:02pm, 16 Nov 2014 54,827 posts	Quote Pin Gobi FR - all depends on your benchmark
becca7 Nov 2014 10:10pm, 16 Nov 2014 5,807 posts	Quote Pin becca7 Nice running after that prep Gobi. Hip flexor was fine for my half mara. Took it easy and anyway Beacon Hill wouldn't get anywhere near having a name if it was on the Comrades course.
FenlandRunner Nov 2014 10:10pm, 16 Nov 2014 3,287 posts	Quote Pin FenlandRunner Gobi, I reckon for a cyclist that is epic joke
Gobi Nov 2014 11:01pm, 16 Nov 2014 54,828 posts	Quote Pin Gobi LOL FR as a cyclist it would do just fine :¬)
Bintmcskint May 2015 1:34pm, 25 May 2015 21,801 posts	Quote Pin Bintmcskint Quiet in here of late Finally. Today. 44:58
RichHL May 2015 1:35pm, 25 May 2015 9,859 posts	Quote Pin RichHL Huzzah!
mole_thing May 2015 1:42pm, 25 May 2015 1,281 posts	Quote Pin mole_thing Well done Bint!
Bintmcskint May 2015 1:49pm, 25 May 2015 21,803 posts	Quote Pin Bintmcskint Thanks, chaps I love those 2 seconds!
Ceratonia May 2015 3:51pm, 25 May 2015 2,170 posts	Quote Pin Ceratonia Wow, well done. Do you think doing the NDW50 was a factor?

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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