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Sub 45 10K

81 watchers
Cerrertonia
Cerrertonia
May 2022
3:37pm, 1 May 2022
16,383 posts
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Cerrertonia
Fantastic time, forever.
forever
forever
May 2022
8:57pm, 1 May 2022
125 posts
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forever
Enjoy your race without any expectation Velociraptor.

Thank you everyone else 😊
chunkywizard
chunkywizard
May 2022
11:30am, 2 May 2022
13,996 posts
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chunkywizard
Very happy with 41:45 at Shinfield 10K this morning for a seasons best. Also my highest age-grading of the season so hopefully on the way up!
forever
forever
May 2022
1:08pm, 2 May 2022
126 posts
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forever
Great time chunkywizard ! Well done.
jda
jda
29 Jun
6:54pm, 29 Jun 2025
18,910 posts
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jda
I think I belong in this thread not the sub-40 these days :-)

45:24 today at Harrogate on a bumpy course with some grass. Should break 45 on a faster course soon though. Not really in training but happy to be jogging around and enjoying life still.

The glory days of feeling fast are long gone however. I don't really miss it, at least not badly enough to put any more effort in :-)
tipsku
tipsku
7 Jul
5:05pm, 7 Jul 2025
4,969 posts
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tipsku
Welcome to this thread, jda and well done on your time on a bumpy course! You're ready for sub 45 on the road!

I had a few sub 45 results in spring but I can't get anywhere near that in the summer when I have to race in 25-30°C. Last 10k race on the 22nd was a SW for me, 53:35 but it was a trail race with 100 m of elevation and two river crossings. Still, I'd probably get about 47 or 48 if I raced on the road in those temperatures. I'll be back in autumn.

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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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