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Sub 45 10K

82 watchers
Marchbanks
Marchbanks
Mar 2011
5:47pm, 21 Mar 2011
120 posts
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Marchbanks
She might be lurking, I'd watch out! Flites?
Hills of Death (HOD)
Hills of Death (HOD)
Mar 2011
5:51pm, 21 Mar 2011
23,386 posts
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Hills of Death (HOD)
Yep 230s great flat shoes

You mean courses !!! London ones Battersea see srichiminoy.com (run and become), Hyde park a few others
Pammie
Pammie
Mar 2011
5:53pm, 21 Mar 2011
10,815 posts
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Pammie
i have 230s on my feet - right now
Hills of Death (HOD)
Hills of Death (HOD)
Mar 2011
5:55pm, 21 Mar 2011
23,387 posts
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Hills of Death (HOD)
I've just taken them off :) I go to the pub in them and run shorties in them.

I'll do 5 and 10k in them I think
Marchbanks
Marchbanks
Mar 2011
5:57pm, 21 Mar 2011
121 posts
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Marchbanks
OH!! I will have to type more specific and clearly :p

A lot of travellling that would involve, North West? Or should I stop wimping out of the hills!?

Pammie, are they comfy???
Hills of Death (HOD)
Hills of Death (HOD)
Mar 2011
5:58pm, 21 Mar 2011
23,388 posts
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Hills of Death (HOD)
Ok I believe Swansea is flat
Hills of Death (HOD)
Hills of Death (HOD)
Mar 2011
6:00pm, 21 Mar 2011
23,389 posts
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Hills of Death (HOD)
swanseabay10k.com
Pammie
Pammie
Mar 2011
6:03pm, 21 Mar 2011
10,816 posts
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Pammie
Very

I've not run in them though have cycled

I got them for work they are black and as on feet for hours on end they are ideal, ight try running in them one day
Marchbanks
Marchbanks
Mar 2011
6:08pm, 21 Mar 2011
123 posts
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Marchbanks
I've never heard of them before, are they designed for sports?

Thanks HOD, wow 28 mins. Looks like a busy race too but purely for a PB I'd give it a go!
SuperDave!
SuperDave!
Mar 2011
6:12pm, 21 Mar 2011
281 posts
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SuperDave!
Tell me more about flats. I run in saucony omni which give moderate support but considering a flat or light racer for my 5ks. Is this a bad idea? Am i asking for injury?

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...

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