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Sub 45 10K

84 watchers
Oct 2019
2:02am, 19 Oct 2019
9 posts
  • 0
logicscience
joining this thread, of all the times to go for, a sub 45 10k would be the most satisfying for me.
Oct 2019
9:19am, 22 Oct 2019
11 posts
  • 0
logicscience
Gosh, where did the sumer go? Went out this morning for a pre work run; bracing with wet feet because I run partly on grass. Need to think about some new shoes.

Ran 1.66 miles wearing a weighted vest (I know, it's a bit mad) at 5:50 pace.
On Sunday I ran about 12k with 10k in 59 minutes.
So currently looks like am a bit far off the 45 minute 10k. However I'd like to reach the target by February in the 3rd of the Thetford trails 10k winter races and am looking at the 'About This Thread' box, that looks like a good training plan for morning runs, breaking up those interval sets over 2-3 week cycles if I can then stick to a parkrun and a long run at the weekend.
Oct 2019
9:34am, 22 Oct 2019
22894 posts
  • 0
fetcheveryone
My last pair of trainers had waterproofing on them, and I loved their ability to keep the wet grass at bay. The new ones, not so much :-/

Good luck with the training LS. For me, I've found that threshold runs of 3-4 miles help tune up my times the quickest.
Oct 2019
5:09pm, 22 Oct 2019
12 posts
  • 0
logicscience
Thank you FE. I might try a spray of waterproofing on my trail shoes to see how it goes but they also need sewing or gluing on the fabric. They are slippery too with the ground being more commonly damp and muddy now. Got my eyes on a pair of Altra King MT1.5. maybe for Christmas.

If I keep up Saturday morning parkruns, that's a good opportunity for Threshold running. I know I could push a bit harder on Saturday mornings.
Nov 2019
1:31am, 3 Nov 2019
403 posts
  • 0
njosmith
43m 40s at Brisbane Road Runners this morning. I went out a bit too fast but settled in at 4:15 pace for the first half and came past 5k at about 21:30. Couldn't hold the pace though and the last couple of ks were a bit of a struggle.
Nov 2019
3:12am, 3 Nov 2019
35119 posts
  • 0
Nellers
Well done for digging in and getting the result! That’s a fantastic result.
Nov 2019
4:45am, 3 Nov 2019
31 posts
  • 0
logicscience
Well done, thanks for sharing, are you planning to go faster in a couple of weeks?
Nov 2019
4:58am, 3 Nov 2019
404 posts
  • 0
njosmith
Official time just posted. 40m38.5seconds. wondering if I can round that down. 🤔 I may not run in 2 weeks, I don't need to confirm until the day before but I'll see what the whether is like. Even at 6am it can get pretty hot in Brisbane in November.
Nov 2019
4:58am, 3 Nov 2019
405 posts
  • 0
njosmith
Weather not whether
Nov 2019
12:26pm, 7 Nov 2019
34778 posts
  • 0
Hills of Death (HOD)
Still good splits NJ

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About This Thread

Maintained by Marchbanks
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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