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Sub 45 10K

82 watchers
1 Jun
7:42pm, 1 Jun 2021
543 posts
  • 0
Reviving the thread. After a couple of crappy years with health issues, I'm back on the wagon to smash that 45 barrier again. I got 48:40 at the beginning of the year in a virtual New Year's Eve 10k. Currently happily running 4x 5 min at 6:50ish so it's looking good. Still got 5 weeks left on my training plan.

Unfortunately it's getting hotter here so I'll either try to do the time trials at night or very early in the morning. I've got a 5k coming up this Saturday and then the target 10k on 4 July.
1 Jun
10:46pm, 1 Jun 2021
35721 posts
  • 0
Hills of Death (HOD)
Yes 👍 have one on Sunday week
1 Aug
3:59pm, 1 Aug 2021
556 posts
  • 0
Forgot to post the result of my virtual 10k and the journey to get there.

After a few weeks with Garmin coach, I had lowered my goal pace from 45 minutes (7:15) to 46 (7:24) because the easy paced runs in the Garmin coaching app were simply too hard for me to be easy. They assume that I can run 1-2 minutes slower than race pace and stay in zone 2 (8:15-9:15). I was mostly just below 9:15, 9:20 or slower was better for me.

Also, the sprint paces at 1:20-1:40 min/mi faster than race pace didn't feel right (5:35-5:55) - for up to 20 seconds, okay, but not for 1 minute on only 1 minute recoveries. I do question the purpose some of the sessions the Garmin plan sets. Too hard to be a VO2 max session and too long to be proper sprints. Looking at the paces suggested in the 'About This Thread' on the right, the fastest pace that is suggested when training for a 45 min 10k is 6:25 for 200m intervals.

So I trained with the target paces for a 46 minute 10k for 9 weeks and it felt much better. Then I ran the virtual race and nailed it, 44:29! Training to current fitness, not goal pace was the right thing to do. I just hope I'll get the opportunity to race a IRL race in autumn so that I can get an official fast 10k time.
1 Aug
10:27pm, 1 Aug 2021
35869 posts
  • 0
Hills of Death (HOD)
Nice one Tipsku
2 Aug
11:00am, 2 Aug 2021
8379 posts
  • 0
Well done Tipsku. Hopefully, you can go even faster in an IRL race.

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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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