Sub 45 10K

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logicscience 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.
logicscience 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.
fetcheveryone Oct 2019 9:34am, 22 Oct 2019 22,894 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.
logicscience 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.
njosmith 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.
Nellers Nov 2019 3:12am, 3 Nov 2019 35,119 posts	0 Nellers Well done for digging in and getting the result! That’s a fantastic result.
logicscience 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?
njosmith 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.
njosmith Nov 2019 4:58am, 3 Nov 2019 405 posts	0 njosmith Weather not whether
Hills of Death (HOD) Nov 2019 12:26pm, 7 Nov 2019 34,778 posts	0 Hills of Death (HOD) Still good splits NJ

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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Sub 45 10K

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