Sub 45 10K

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Night-owl Oct 2019 5:06pm, 14 Oct 2019 33,140 posts	0 Night-owl That's the spirit Nellers
njosmith Oct 2019 10:29pm, 14 Oct 2019 392 posts	0 njosmith Having just scraped below 45 mins earlier this year I am hoping to do a bit better on Sunday at the Brisbane Road Runners 10k. A 42 40 will get me a 67 standard for the year but is a bit of a long shot.
Nellers Oct 2019 8:39am, 15 Oct 2019 35,007 posts	0 Nellers That would be a big chunk to take off your 10k njosmith. What has your training been like since then?
njosmith Oct 2019 10:26am, 15 Oct 2019 393 posts	0 njosmith Mostly very good. My target race for this year was a Half Marathon in August. Training has tailed off a bit since that race but if I can run at that half marathon pace (not guaranteed!) I'll be on for a pb on Sunday (which is 43:00)
njosmith Oct 2019 10:29am, 15 Oct 2019 394 posts	0 njosmith 6*800m @ 3:50min/k pace this morning as a last session before Sunday. Possibly could have pushed in slightly more but very happy with the consistency of each interval.
Nellers Oct 2019 10:34am, 15 Oct 2019 35,009 posts	0 Nellers That's pretty sharp, mate. Take it easy until Sunday and good luck. Sounds like a PB is in the bag and that 42.40 is within reach if it all goes well. Good luck!
njosmith Oct 2019 10:54am, 15 Oct 2019 395 posts	0 njosmith I have been playing with the training pace calculator (https://www.fetcheveryone.com/training-calculators-trainingpace.php) and it suggest I went a bit quick but the pace is also related to the length of recovery. Last week I did a similar session and found it difficult to go sub 4min K pace with quite short recoveries. Today I did 2 minutes walking recoveries so I was fine for each interval so I could go a bit faster.
njosmith Oct 2019 10:55am, 18 Oct 2019 397 posts	0 njosmith I might be out for Sunday unfortunately. I think I may have broken a little toe. It is fine to walk on but not sure a fast 10k will do it any good.
Nellers Oct 2019 3:53pm, 18 Oct 2019 35,025 posts	0 Nellers That's crap timing! Hope it recovers quickly. Are there any fall-back 10ks that are a suitable recovery-time away?
njosmith Oct 2019 11:04pm, 18 Oct 2019 398 posts	0 njosmith This 10k event is run every two weeks but in this part of the world it is getting hotter and more humid by the week so this weekend may be my last chance in good running conditions.

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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