Sub 50 min 10K

Sub 50 min 10K

TheEd
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#22

29-12-2014, 07:14 AM

all good except that you can start the cycle on Tuesday and then do what you did for your race now, add an extra run day of 30 minutes in on the Thursday and do the 6 x 1 minute fast / slow on the Friday (hope this is clear?)

keep the effort of the easy runs the same

enjoy

TheEd

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Sub 50 min 10K - by Vijay - 11-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 08-07-2015, 01:59 AM

Sub 50 min 10K - by TheEd - 08-07-2015, 09:14 AM

Sub 50 min 10K - by Vijay - 09-07-2015, 01:44 AM

Sub 50 min 10K - by TheEd - 09-07-2015, 03:30 PM

Sub 50 min 10K - by Vijay - 11-07-2015, 04:21 AM

Sub 50 min 10K - by TheEd - 11-07-2015, 06:14 AM

Sub 50 min 10K - by Vijay - 14-07-2015, 05:12 PM

Sub 50 min 10K - by TheEd - 14-07-2015, 07:03 PM

Sub 50 min 10K - by Vijay - 18-07-2015, 02:57 AM

Sub 50 min 10K - by TheEd - 21-07-2015, 11:30 AM

Sub 50 min 10K - by Vijay - 26-07-2015, 02:15 AM

Sub 50 min 10K - by TheEd - 28-07-2015, 06:30 PM

Sub 50 min 10K - by Vijay - 09-08-2015, 07:43 AM

Sub 50 min 10K - by TheEd - 10-08-2015, 07:10 AM

Sub 50 min 10K - by Vijay - 25-08-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 25-08-2015, 05:32 AM

Sub 50 min 10K - by Vijay - 06-09-2015, 10:34 AM

Sub 50 min 10K - by TheEd - 07-09-2015, 11:21 AM

Sub 50 min 10K - by Vijay - 08-09-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 10-09-2015, 06:09 AM

Sub 50 min 10K - by Vijay - 12-09-2015, 04:43 AM

Sub 50 min 10K - by TheEd - 14-09-2015, 04:46 PM

Sub 50 min 10K - by Vijay - 03-10-2015, 03:12 PM

Sub 50 min 10K - by TheEd - 09-10-2015, 11:36 AM

Sub 50 min 10K - by Vijay - 20-11-2015, 10:44 AM

Sub 50 min 10K - by TheEd - 21-11-2015, 07:15 AM

Sub 50 min 10K - by Vijay - 10-12-2015, 12:39 PM

Sub 50 min 10K - by TheEd - 14-12-2015, 12:47 PM

Sub 50 min 10K - by Vijay - 29-12-2015, 05:05 AM

Sub 50 min 10K - by TheEd - 29-12-2015, 11:07 AM

Sub 50 min 10K - by Vijay - 30-12-2015, 07:57 AM

Sub 50 min 10K - by Vijay - 31-12-2015, 07:51 AM

Sub 50 min 10K - by TheEd - 31-12-2015, 03:32 PM

Sub 50 min 10K - by Vijay - 04-01-2016, 05:13 AM

Sub 50 min 10K - by TheEd - 04-01-2016, 10:16 AM

Sub 50 min 10K - by Vijay - 05-01-2016, 03:19 AM

Sub 50 min 10K - by TheEd - 05-01-2016, 04:01 PM

Sub 50 min 10K - by Vijay - 11-01-2016, 01:36 PM

Sub 50 min 10K - by TheEd - 11-01-2016, 07:24 PM

Sub 50 min 10K - by Vijay - 19-01-2016, 04:50 AM

Sub 50 min 10K - by TheEd - 19-01-2016, 08:21 AM

Sub 50 min 10K - by Vijay - 21-01-2016, 12:29 PM

Sub 50 min 10K - by TheEd - 22-01-2016, 12:22 PM

Sub 50 min 10K - by Vijay - 26-01-2016, 09:34 AM

Sub 50 min 10K - by TheEd - 26-01-2016, 11:31 AM

Sub 50 min 10K - by Vijay - 01-02-2016, 07:53 AM

Sub 50 min 10K - by TheEd - 02-02-2016, 07:04 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:17 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 02:32 PM

Sub 50 min 10K - by TheEd - 13-12-2014, 04:30 PM

Sub 50 min 10K - by Vijay - 13-12-2014, 05:05 PM

Sub 50 min 10K - by Vijay - 16-12-2014, 08:13 AM

Sub 50 min 10K - by TheEd - 16-12-2014, 09:07 AM

Sub 50 min 10K - by Vijay - 16-12-2014, 03:43 PM

Sub 50 min 10K - by TheEd - 16-12-2014, 07:09 PM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:17 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 08:18 AM

Sub 50 min 10K - by Vijay - 17-12-2014, 09:02 AM

Sub 50 min 10K - by Vijay - 20-12-2014, 01:38 AM

Sub 50 min 10K - by TheEd - 20-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 20-12-2014, 04:16 PM

Sub 50 min 10K - by TheEd - 23-12-2014, 02:38 PM

Sub 50 min 10K - by Vijay - 23-12-2014, 11:53 PM

Sub 50 min 10K - by TheEd - 24-12-2014, 06:35 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 04:58 AM

Sub 50 min 10K - by TheEd - 28-12-2014, 08:27 AM

Sub 50 min 10K - by Vijay - 28-12-2014, 10:25 AM

Sub 50 min 10K - by TheEd - 29-12-2014, 07:14 AM

Sub 50 min 10K - by Vijay - 06-01-2015, 05:51 PM

Sub 50 min 10K - by TheEd - 06-01-2015, 07:10 PM

Sub 50 min 10K - by Vijay - 08-01-2015, 03:07 AM

Sub 50 min 10K - by TheEd - 08-01-2015, 06:16 PM

Sub 50 min 10K - by Vijay - 10-01-2015, 04:03 AM

Sub 50 min 10K - by Vijay - 11-01-2015, 08:46 AM

Sub 50 min 10K - by Vijay - 13-01-2015, 03:03 AM

Sub 50 min 10K - by TheEd - 13-01-2015, 06:18 AM

Sub 50 min 10K - by Vijay - 17-01-2015, 02:06 AM

Sub 50 min 10K - by TheEd - 17-01-2015, 06:48 AM

Sub 50 min 10K - by Vijay - 21-01-2015, 04:10 AM

Sub 50 min 10K - by TheEd - 22-01-2015, 12:16 PM

Sub 50 min 10K - by Vijay - 24-01-2015, 04:41 AM

Sub 50 min 10K - by Vijay - 27-01-2015, 04:29 PM

Sub 50 min 10K - by TheEd - 27-01-2015, 06:47 PM

Sub 50 min 10K - by Vijay - 28-01-2015, 02:48 AM

Sub 50 min 10K - by Vijay - 29-01-2015, 03:09 AM

Sub 50 min 10K - by Vijay - 31-01-2015, 08:05 AM

Sub 50 min 10K - by TheEd - 31-01-2015, 04:17 PM

Sub 50 min 10K - by Vijay - 03-02-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 03-02-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 07-02-2015, 04:38 AM

Sub 50 min 10K - by Vijay - 08-02-2015, 09:47 AM

Sub 50 min 10K - by Vijay - 10-02-2015, 01:28 PM

Sub 50 min 10K - by TheEd - 10-02-2015, 01:50 PM

Sub 50 min 10K - by Vijay - 14-02-2015, 01:27 AM

Sub 50 min 10K - by Vijay - 17-02-2015, 03:48 AM

Sub 50 min 10K - by TheEd - 17-02-2015, 09:41 AM

Sub 50 min 10K - by Vijay - 19-02-2015, 03:48 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 09:05 AM

Sub 50 min 10K - by TheEd - 20-02-2015, 11:13 AM

Sub 50 min 10K - by Vijay - 20-02-2015, 01:59 PM

Sub 50 min 10K - by Vijay - 21-02-2015, 05:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 04:19 AM

Sub 50 min 10K - by Vijay - 24-02-2015, 09:49 AM

Sub 50 min 10K - by TheEd - 25-02-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 26-02-2015, 03:13 AM

Sub 50 min 10K - by TheEd - 27-02-2015, 11:16 AM

Sub 50 min 10K - by Vijay - 28-02-2015, 02:46 AM

Sub 50 min 10K - by Vijay - 04-03-2015, 02:35 AM

Sub 50 min 10K - by TheEd - 04-03-2015, 07:29 AM

Sub 50 min 10K - by Vijay - 05-03-2015, 02:38 AM

Sub 50 min 10K - by Vijay - 07-03-2015, 08:39 AM

Sub 50 min 10K - by TheEd - 08-03-2015, 11:15 AM

Sub 50 min 10K - by Vijay - 10-03-2015, 03:12 AM

Sub 50 min 10K - by Vijay - 14-03-2015, 02:03 AM

Sub 50 min 10K - by Vijay - 22-03-2015, 06:59 AM

Sub 50 min 10K - by TheEd - 22-03-2015, 06:54 PM

Sub 50 min 10K - by Vijay - 23-03-2015, 02:44 AM

Sub 50 min 10K - by TheEd - 23-03-2015, 01:58 PM

Sub 50 min 10K - by Vijay - 09-04-2015, 08:50 AM

Sub 50 min 10K - by TheEd - 09-04-2015, 02:19 PM

Sub 50 min 10K - by Vijay - 10-04-2015, 08:56 AM

Sub 50 min 10K - by TheEd - 10-04-2015, 12:09 PM

Sub 50 min 10K - by Vijay - 24-04-2015, 02:00 AM

Sub 50 min 10K - by TheEd - 24-04-2015, 11:10 AM

Sub 50 min 10K - by Vijay - 26-04-2015, 04:34 AM

Sub 50 min 10K - by TheEd - 27-04-2015, 11:44 AM

Sub 50 min 10K - by Vijay - 28-04-2015, 05:14 PM

Sub 50 min 10K - by Vijay - 30-04-2015, 03:50 AM

Sub 50 min 10K - by TheEd - 30-04-2015, 08:35 AM

Sub 50 min 10K - by Vijay - 03-05-2015, 09:40 AM

Sub 50 min 10K - by Vijay - 05-05-2015, 04:03 AM

Sub 50 min 10K - by TheEd - 05-05-2015, 11:51 AM

Sub 50 min 10K - by Vijay - 09-05-2015, 03:21 AM

Sub 50 min 10K - by TheEd - 12-05-2015, 11:47 AM

Sub 50 min 10K - by Vijay - 16-05-2015, 02:20 AM

Sub 50 min 10K - by TheEd - 17-05-2015, 07:14 AM

Sub 50 min 10K - by Vijay - 17-05-2015, 02:06 PM

Sub 50 min 10K - by Vijay - 21-05-2015, 03:56 AM

Sub 50 min 10K - by TheEd - 21-05-2015, 08:00 AM

Sub 50 min 10K - by Vijay - 23-05-2015, 04:07 PM

Sub 50 min 10K - by Vijay - 26-05-2015, 12:49 AM

Sub 50 min 10K - by TheEd - 26-05-2015, 05:47 PM

Sub 50 min 10K - by Vijay - 31-05-2015, 03:48 PM

Sub 50 min 10K - by TheEd - 01-06-2015, 02:14 PM

Sub 50 min 10K - by Vijay - 06-06-2015, 03:49 AM

Sub 50 min 10K - by TheEd - 06-06-2015, 07:07 AM

Sub 50 min 10K - by Vijay - 07-06-2015, 04:13 AM

Sub 50 min 10K - by TheEd - 08-06-2015, 06:39 AM

Sub 50 min 10K - by Vijay - 11-06-2015, 03:13 AM

Sub 50 min 10K - by Vijay - 13-06-2015, 04:24 AM

Sub 50 min 10K - by TheEd - 13-06-2015, 10:52 AM

Sub 50 min 10K - by Vijay - 16-06-2015, 02:49 AM

Sub 50 min 10K - by TheEd - 17-06-2015, 06:58 AM

Sub 50 min 10K - by Vijay - 20-06-2015, 02:45 AM

Sub 50 min 10K - by TheEd - 20-06-2015, 12:36 PM

Sub 50 min 10K - by Vijay - 27-06-2015, 05:03 AM

Sub 50 min 10K - by TheEd - 27-06-2015, 06:41 AM

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