for an ad-free Fetcheveryone experience!

Sub 45 10K

82 watchers

Nellers Oct 2015 12:57pm, 9 Oct 2015 30,168 posts	Quote Pin Nellers I lost 8-10 weeks this spring doing "just one more 200m rep before we finish" so I'm nervous of them. They do work, though. Definitely. There's a good speedwork session to be had at the Cambridge Mile in December BTW. That can't be far from you, surely?
fetcheveryone Oct 2015 1:05pm, 9 Oct 2015 16,549 posts	Quote Pin fetcheveryone It's not, and I've already seen it and checked out the date - but I'm up with my boy that weekend.
Nellers Oct 2015 1:55pm, 9 Oct 2015 30,171 posts	Quote Pin Nellers Bang goes another entry in my stickerbook.;-)
Hills of Death (HOD) Oct 2015 2:08pm, 9 Oct 2015 31,328 posts	Quote Pin Hills of Death (HOD) What is 'true' speedwork O lord I did 6 x 800m reps at goal 10k pace (which granted is way off at the moment) but I did fine ave 7.03 only 6 secs between them.
Gobi Oct 2015 3:18pm, 9 Oct 2015 57,362 posts	Quote Pin Gobi True speed work is mile pace or faster Depends what you want HOD BUT If you are under a KM you need to be running faster than 5km pace. 6 x 800 @10km is like jogging
Hills of Death (HOD) Oct 2015 8:16pm, 9 Oct 2015 31,334 posts	Quote Pin Hills of Death (HOD) Well 7mm is better than my 5k at the moment
RichHL Oct 2015 9:26pm, 9 Oct 2015 10,178 posts	Quote Pin RichHL HTFU.
Hills of Death (HOD) Oct 2015 10:16pm, 9 Oct 2015 31,337 posts	Quote Pin Hills of Death (HOD) no I need to LTFU
Surrey Phil Dec 2015 9:59pm, 29 Dec 2015 1,205 posts	Quote Pin Surrey Phil After a year of marathon only races, I'm contemplating throwing in a 10k at the end of 2016. Last time I did this, I knocked six minutes off my PB - now 47:26. The race I'm thinking of attempting this will be the Brooks 10k in Brighton. I think the course is flat enough although well attended. I just don't want to get stuck behind too many over optimistic runners starting closer to the front that they should!
RichHNoel Dec 2015 10:03pm, 29 Dec 2015 10,866 posts	Quote Pin RichHNoel Pick a less crowded race if things are that bad there. Lots of 10ks around.

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

________________

Show full description...

Related Threads

Sub 50 minute 10km Support thread Oct 2019
The Sub-40-10k help and advice thread Jun 2025
Are you aiming for a sub 60 10k? May 2025
Sub 42 minute 10k Jul 2024
Sub 38 10K Help Needed Oct 2015
Sub 2:15 half marathon Mar 2016
Sub 3hr Yarkyman Jul 2012
RW sub3/3.15 Jul 2025
The Sub 3:15 Marathon Thread Jul 2025
The sub 3.30 marathon thread Jul 2025

10k
events
goals
sub

Report This Content

You can report any content you believe to be unsafe. Please let me know why you believe this content is unsafe by choosing a category below.

Thank you for your report. The content will be assessed as soon as possible.

Sub 45 10K

About This Thread

Related Threads

Report This Content

Tag A User

Free training & racing tools for runners, cyclists, swimmers & walkers.