Time to do it...sub 45 !0K - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Time to do it...sub 45 !0K (/Thread-Time-to-do-it-sub-45-0K)

Time to do it...sub 45 !0K - PhilD - 20-06-2016 Hi Ed I surfed on here for ages without actually loggin in.. now ready to crack on with an aim for a sub45 10K (I think) I've managed 46:30 last August but am nowhere near that this year. around the 50-51 minute mark but not run for ages. Not sure whether I should be doing the sub 50 or 45 program so will do a 4K time trail tomorrow and post back. Appreciate all your input and advice, WLT do a sub 1:45 min Half this year but might of left it too late. Thanks Phil Time to do it...sub 45 !0K - TheEd - 21-06-2016 welcome back Phil, will await your 4k feedback enjoy TheEd Time to do it...sub 45 !0K - PhilD - 22-06-2016 Hi Ed 19:15 I ran out of steam towards the end mind... Time to do it...sub 45 !0K - TheEd - 24-06-2016 always good to have a starting point do you know how to work out your starting paces from the 10k Program Tips http://www.time-to-run.com/training/10k/programtips.htm onwards TheEd Time to do it...sub 45 !0K - PhilD - 24-06-2016 Think so.. (logged here mainly for my reference) 4K = 19:14 @ 4.49 per km 5k time = 24:03 10K = 48:06 10K + 1 min = 49:06 5 x 200m @ 4:55 per K with 90sec rest. 6 X 100M @ 4:45 per K with 60 sec rest 10 x 400M @5:05 per K with 45-60 sec rest. Do I start out on these paces above or follow the pace in the program? I also have a race on Sunday but not really done much recently to get sub 50 time.. Time to do it...sub 45 !0K - TheEd - 29-06-2016 you start with the paces you have calculated hopefully it goes well please, provide feedback TheEd