Sub 45 10K

82 watchers
Oct 2017
2:34pm, 1 Oct 2017
18,606 posts
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fetcheveryone
Toot toot, well done Nellers :-)
Oct 2017
3:07pm, 1 Oct 2017
6,347 posts
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Ceratonia
Very well done.
Oct 2017
3:24pm, 1 Oct 2017
1,801 posts
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StuHolmes
Finish line chundering, now that's a real effort! Well done! 👏
Oct 2017
5:09pm, 1 Oct 2017
31,739 posts
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Nellers
Cheers folks. I'm pretty chuffed.

I've had a soak in the bath, a peanut butter roll and a nap. That's all I could manage since finishing.

Pizza and beer to celebrate this evening though.:-)
Oct 2017
7:45pm, 1 Oct 2017
37,771 posts
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Bintmcskint
Oh that is absolutely brilliant!

Well done, Nellers :-)
Oct 2017
8:42pm, 1 Oct 2017
1,697 posts
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mole_thing
Well done Nellers!
Oct 2017
1:38pm, 5 Oct 2017
33,716 posts
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Hills of Death (HOD)
Nice work Nellers I need one of those
Oct 2017
6:02pm, 7 Oct 2017
5 posts
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willb
Great effort Nellers - giving it everything!
Jan 2018
5:01pm, 21 Jan 2018
540 posts
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tipsku
Congrats Nellers and willb a while back. Great effort!
Jan 2018
2:00pm, 27 Jan 2018
541 posts
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tipsku
And today it's my time to celebrate: 44:54 gun time and 44:48 chip time in today's 10k winter run, first race in the city championship series, 7th lady overall and 3rd in my category, over the moon with that. It was quite unexpected, as I did about 7:30 m/m pace on the track this week when doing 3x 12 min threshold so I didn't expect to be faster than that in an 10k off-road race. Struggled a bit around km 6 and 7 but had a strong finish with a sprint to the line and throwing up after crossing it. Felt better afterwards, lol.
Marathon training works.

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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