Achieve Sub 45 10k on Training Program

Achieve Sub 45 10k on Training Program

Boony
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Posts: 153
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Joined: May 2012

#86

06-09-2012, 09:17 AM

Morning,

latest update after this mornings 4x2K session, since the 5K paced session on Saturday.

Sun - 10K easy - 10.00K in 58.42 @ 5.52/k
Mon - 30min easy - 5.21K in 30.00 @ 5.46/k
Tue - 30min easy - 5.48K in 30.00 @ 5.29/k
Wed - 30min easy - 5.21K in 30.00 @ 5.46/k

Today - 4x2K 120sec rest (last sessions times in brackets, from 23rd Aug)
1. 9.14 @ 4.37/k (9.26 @ 4.43/k)
2. 8.56 @ 4.28/k (9.18 @ 4.39/k)
3. 8.52 @ 4.26/k (9.13 @ 4.37/k)
4. 8.41 @ 4.20/k (8.56 @ 4.28/k)

Happy with the progress I'm making towards the race on the 23rd Sep. Was able to run under 9mins in a controlled way, again only pushed for the final 600m of the last interval.

For the 6x1K next week should I looking to run each one under 4.20/k?

Cheers,

Nick

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Achieve Sub 45 10k on Training Program - by Boony - 18-05-2012, 09:05 AM

Sub 45 by 23rd September 2012 - by Boony - 18-05-2012, 03:41 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-05-2012, 08:09 PM

Sub 45 by 23rd September 2012 - by Boony - 18-05-2012, 08:33 PM

Sub 45 by 23rd September 2012 - by Boony - 23-05-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 23-05-2012, 08:54 AM

Sub 45 by 23rd September 2012 - by Boony - 28-05-2012, 08:50 PM

Sub 45 by 23rd September 2012 - by TheEd - 28-05-2012, 09:39 PM

Sub 45 by 23rd September 2012 - by Boony - 31-05-2012, 08:54 AM

Sub 45 by 23rd September 2012 - by TheEd - 31-05-2012, 10:27 AM

Sub 45 by 23rd September 2012 - by Boony - 31-05-2012, 11:38 AM

Sub 45 by 23rd September 2012 - by Boony - 05-06-2012, 10:15 AM

Sub 45 by 23rd September 2012 - by TheEd - 05-06-2012, 10:43 AM

Sub 45 by 23rd September 2012 - by Boony - 06-06-2012, 09:33 AM

Sub 45 by 23rd September 2012 - by Boony - 07-06-2012, 02:42 PM

Sub 45 by 23rd September 2012 - by TheEd - 07-06-2012, 03:07 PM

Sub 45 by 23rd September 2012 - by Boony - 10-06-2012, 10:31 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-06-2012, 12:31 PM

Sub 45 by 23rd September 2012 - by Boony - 12-06-2012, 11:30 AM

Sub 45 by 23rd September 2012 - by TheEd - 12-06-2012, 06:22 PM

Sub 45 by 23rd September 2012 - by Boony - 18-06-2012, 08:52 AM

Sub 45 by 23rd September 2012 - by TheEd - 18-06-2012, 04:16 PM

Sub 45 by 23rd September 2012 - by Boony - 19-06-2012, 08:37 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-06-2012, 09:00 AM

Sub 45 by 23rd September 2012 - by Boony - 19-06-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-06-2012, 12:23 PM

Sub 45 by 23rd September 2012 - by Boony - 21-06-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 21-06-2012, 06:51 PM

Sub 45 by 23rd September 2012 - by Boony - 21-06-2012, 07:10 PM

Sub 45 by 23rd September 2012 - by TheEd - 22-06-2012, 07:52 AM

Sub 45 by 23rd September 2012 - by Boony - 28-06-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 28-06-2012, 09:42 PM

Sub 45 by 23rd September 2012 - by Boony - 02-07-2012, 07:38 PM

Sub 45 by 23rd September 2012 - by TheEd - 03-07-2012, 07:40 AM

Sub 45 by 23rd September 2012 - by Boony - 03-07-2012, 08:28 AM

Sub 45 by 23rd September 2012 - by TheEd - 03-07-2012, 09:38 PM

Sub 45 by 23rd September 2012 - by Boony - 06-07-2012, 12:44 PM

Sub 45 by 23rd September 2012 - by TheEd - 06-07-2012, 09:25 PM

Sub 45 by 23rd September 2012 - by Boony - 10-07-2012, 11:13 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-07-2012, 12:56 PM

Sub 45 by 23rd September 2012 - by Boony - 10-07-2012, 01:13 PM

Sub 45 by 23rd September 2012 - by TheEd - 11-07-2012, 11:53 AM

Sub 45 by 23rd September 2012 - by Boony - 11-07-2012, 12:31 PM

Sub 45 by 23rd September 2012 - by TheEd - 13-07-2012, 08:02 AM

Sub 45 by 23rd September 2012 - by Boony - 15-07-2012, 10:55 AM

Sub 45 by 23rd September 2012 - by Boony - 15-07-2012, 11:48 AM

Sub 45 by 23rd September 2012 - by TheEd - 15-07-2012, 02:11 PM

Sub 45 by 23rd September 2012 - by Boony - 16-07-2012, 09:59 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-07-2012, 02:29 PM

Sub 45 by 23rd September 2012 - by Boony - 17-07-2012, 08:41 AM

Sub 45 by 23rd September 2012 - by TheEd - 17-07-2012, 05:17 PM

Sub 45 by 23rd September 2012 - by Boony - 18-07-2012, 09:46 AM

Sub 45 by 23rd September 2012 - by TheEd - 18-07-2012, 01:13 PM

Sub 45 by 23rd September 2012 - by Boony - 18-07-2012, 02:20 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-07-2012, 03:52 PM

Sub 45 by 23rd September 2012 - by Boony - 19-07-2012, 09:49 AM

Sub 45 by 23rd September 2012 - by TheEd - 19-07-2012, 02:15 PM

Sub 45 by 23rd September 2012 - by Boony - 19-07-2012, 03:02 PM

Sub 45 by 23rd September 2012 - by Boony - 24-07-2012, 10:06 AM

Sub 45 by 23rd September 2012 - by TheEd - 24-07-2012, 11:30 AM

Sub 45 by 23rd September 2012 - by Boony - 24-07-2012, 11:52 AM

Sub 45 by 23rd September 2012 - by Boony - 30-07-2012, 08:08 AM

Sub 45 by 23rd September 2012 - by TheEd - 30-07-2012, 10:07 AM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 12:11 PM

Sub 45 by 23rd September 2012 - by TheEd - 01-08-2012, 12:26 PM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 12:39 PM

Sub 45 by 23rd September 2012 - by TheEd - 01-08-2012, 03:05 PM

Sub 45 by 23rd September 2012 - by Boony - 01-08-2012, 03:43 PM

Sub 45 by 23rd September 2012 - by Boony - 02-08-2012, 08:45 AM

Sub 45 by 23rd September 2012 - by TheEd - 03-08-2012, 07:26 AM

Sub 45 by 23rd September 2012 - by Boony - 03-08-2012, 09:47 AM

Sub 45 by 23rd September 2012 - by TheEd - 05-08-2012, 08:05 AM

Sub 45 by 23rd September 2012 - by Boony - 05-08-2012, 02:34 PM

Sub 45 by 23rd September 2012 - by TheEd - 06-08-2012, 07:31 PM

Sub 45 by 23rd September 2012 - by Boony - 08-08-2012, 11:12 AM

Sub 45 by 23rd September 2012 - by TheEd - 10-08-2012, 03:04 PM

Sub 45 by 23rd September 2012 - by Boony - 11-08-2012, 08:51 AM

Sub 45 by 23rd September 2012 - by TheEd - 20-08-2012, 06:27 PM

Sub 45 by 23rd September 2012 - by Boony - 20-08-2012, 07:04 PM

Sub 45 by 23rd September 2012 - by Boony - 23-08-2012, 09:21 AM

Sub 45 by 23rd September 2012 - by Boony - 29-08-2012, 09:09 AM

Sub 45 by 23rd September 2012 - by TheEd - 29-08-2012, 06:12 PM

Sub 45 by 23rd September 2012 - by Boony - 29-08-2012, 08:12 PM

Sub 45 by 23rd September 2012 - by TheEd - 30-08-2012, 03:45 AM

Sub 45 by 23rd September 2012 - by Boony - 01-09-2012, 03:13 PM

Sub 45 by 23rd September 2012 - by Boony - 06-09-2012, 09:17 AM

Sub 45 by 23rd September 2012 - by TheEd - 06-09-2012, 02:06 PM

Sub 45 by 23rd September 2012 - by Boony - 06-09-2012, 02:19 PM

Sub 45 by 23rd September 2012 - by Boony - 12-09-2012, 09:00 AM

Sub 45 by 23rd September 2012 - by TheEd - 12-09-2012, 09:40 AM

Sub 45 by 23rd September 2012 - by Boony - 12-09-2012, 09:55 AM

Sub 45 by 23rd September 2012 - by Boony - 15-09-2012, 11:59 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-09-2012, 05:42 AM

Sub 45 by 23rd September 2012 - by Boony - 16-09-2012, 08:39 AM

Sub 45 by 23rd September 2012 - by TheEd - 16-09-2012, 09:33 AM

Sub 45 by 23rd September 2012 - by Boony - 18-09-2012, 03:11 PM

Sub 45 by 23rd September 2012 - by TheEd - 18-09-2012, 04:03 PM

Sub 45 by 23rd September 2012 - by Boony - 23-09-2012, 11:22 AM

Sub 45 by 23rd September 2012 - by TheEd - 24-09-2012, 06:22 AM

Sub 45 by 23rd September 2012 - by Boony - 24-09-2012, 07:10 AM

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