10K Advice - sub 40 mins

10K Advice - sub 40 mins

Matt F
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Posts: 45
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Joined: Mar 2009

28-03-2009, 08:55 PM (This post was last modified: 01-04-2009, 10:10 PM by Matt F.)

5K Paced Run

Time Av Hr
3.59 153 Downhill section gained 5 secs
4.05 165
4.28 171 Steep Hill
4.13 171
4.08 173

Total: 20.53

My target was to beat 21 mins, but I really wanted to be a bit quicker than that - I took a minute off my time from 3 weeks ago which shows some progress. To achieve a 42 10K, I assume that I should be running less than 20.30 5K - I'm not that far off if you take out the hill!

I've adjusted my programme by a day to fit in an 8K row in tomorrow and will drop back on to day 13 on Monday (1Hr Easy).

Matt

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Messages In This Thread

10K Advice - sub 40 mins - by Matt F - 24-03-2009, 10:57 PM

10K Advice - sub 40 mins - by TheEd - 25-03-2009, 06:40 AM

10K Advice - sub 40 mins - by Matt F - 25-03-2009, 08:19 AM

10K Advice - sub 40 mins - by TheEd - 25-03-2009, 08:53 AM

10K Advice - sub 40 mins - by Matt F - 25-03-2009, 09:13 PM

10K Advice - sub 40 mins - by TheEd - 26-03-2009, 08:05 AM

10K Advice - sub 40 mins - by Matt F - 28-03-2009, 08:55 PM

10K Advice - sub 40 mins - by TheEd - 28-03-2009, 09:48 PM

10K Advice - sub 40 mins - by Matt F - 30-03-2009, 08:38 PM

10K Advice - sub 40 mins - by Matt F - 01-04-2009, 10:09 PM

10K Advice - sub 40 mins - by TheEd - 02-04-2009, 05:38 AM

10K Advice - sub 40 mins - by Matt F - 02-04-2009, 12:21 PM

10K Advice - sub 40 mins - by TheEd - 02-04-2009, 12:48 PM

10K Advice - sub 40 mins - by Matt F - 05-04-2009, 10:33 PM

10K Advice - sub 40 mins - by TheEd - 06-04-2009, 05:57 AM

10K Advice - sub 40 mins - by Matt F - 09-04-2009, 01:37 PM

10K Advice - sub 40 mins - by TheEd - 09-04-2009, 02:06 PM

10K Advice - sub 40 mins - by Matt F - 13-04-2009, 08:09 PM

10K Advice - sub 40 mins - by Matt F - 13-04-2009, 08:16 PM

10K Advice - sub 40 mins - by TheEd - 14-04-2009, 08:14 AM

10K Advice - sub 40 mins - by Matt F - 14-04-2009, 11:12 AM

10K Advice - sub 40 mins - by TheEd - 14-04-2009, 11:30 AM

10K Advice - sub 40 mins - by Matt F - 14-04-2009, 12:34 PM

10K Advice - sub 40 mins - by TheEd - 14-04-2009, 12:42 PM

10K Advice - sub 40 mins - by Matt F - 16-04-2009, 06:23 PM

10K Advice - sub 40 mins - by TheEd - 16-04-2009, 06:36 PM

10K Advice - sub 40 mins - by Matt F - 22-04-2009, 07:29 PM

10K Advice - sub 40 mins - by TheEd - 22-04-2009, 07:37 PM

10K Advice - sub 40 mins - by Matt F - 26-04-2009, 11:38 AM

10K Advice - sub 40 mins - by TheEd - 26-04-2009, 12:14 PM

10K Advice - sub 40 mins - by Matt F - 27-04-2009, 01:47 PM

10K Advice - sub 40 mins - by TheEd - 27-04-2009, 03:18 PM

10K Advice - sub 40 mins - by Matt F - 29-04-2009, 09:48 PM

10K Advice - sub 40 mins - by TheEd - 30-04-2009, 09:03 AM

10K Advice - sub 40 mins - by Matt F - 04-05-2009, 11:54 PM

10K Advice - sub 40 mins - by TheEd - 05-05-2009, 05:08 AM

10K Advice - sub 40 mins - by Matt F - 10-05-2009, 05:34 PM

10K Advice - sub 40 mins - by TheEd - 10-05-2009, 06:29 PM

10K Advice - sub 40 mins - by Matt F - 13-05-2009, 04:17 PM

10K Advice - sub 40 mins - by TheEd - 13-05-2009, 04:29 PM

10K Advice - sub 40 mins - by Matt F - 14-05-2009, 07:51 PM

10K Advice - sub 40 mins - by TheEd - 14-05-2009, 08:18 PM

10K Advice - sub 40 mins - by Matt F - 17-05-2009, 10:09 PM

10K Advice - sub 40 mins - by TheEd - 18-05-2009, 05:27 AM

10K Advice - sub 40 mins - by Matt F - 18-05-2009, 05:10 PM

10K Advice - sub 40 mins - by TheEd - 18-05-2009, 05:34 PM

10K Advice - sub 40 mins - by Matt F - 20-05-2009, 10:22 PM

10K Advice - sub 40 mins - by TheEd - 21-05-2009, 01:10 PM

10K Advice - sub 40 mins - by Matt F - 22-05-2009, 05:10 PM

10K Advice - sub 40 mins - by TheEd - 24-05-2009, 02:43 PM

10K Advice - sub 40 mins - by Matt F - 26-05-2009, 09:33 PM

10K Advice - sub 40 mins - by TheEd - 27-05-2009, 05:09 AM

10K Advice - sub 40 mins - by Matt F - 14-09-2009, 11:20 PM

10K Advice - sub 40 mins - by TheEd - 15-09-2009, 07:19 PM

10K Advice - sub 40 mins - by Matt F - 29-09-2009, 04:46 PM

10K Advice - sub 40 mins - by TheEd - 29-09-2009, 04:59 PM

10K Advice - sub 40 mins - by Matt F - 30-09-2009, 04:21 PM

10K Advice - sub 40 mins - by TheEd - 30-09-2009, 07:24 PM

10K Advice - sub 40 mins - by Matt F - 05-10-2009, 08:03 PM

10K Advice - sub 40 mins - by TheEd - 06-10-2009, 05:01 AM

10K Advice - sub 40 mins - by Matt F - 06-10-2009, 09:17 PM

10K Advice - sub 40 mins - by TheEd - 07-10-2009, 12:26 PM

10K Advice - sub 40 mins - by Matt F - 08-10-2009, 01:22 PM

10K Advice - sub 40 mins - by TheEd - 08-10-2009, 04:51 PM

10K Advice - sub 40 mins - by Matt F - 13-10-2009, 10:21 PM

10K Advice - sub 40 mins - by TheEd - 14-10-2009, 04:52 PM

10K Advice - sub 40 mins - by Matt F - 15-10-2009, 07:46 AM

10K Advice - sub 40 mins - by TheEd - 15-10-2009, 08:29 AM

10K Advice - sub 40 mins - by Matt F - 15-10-2009, 09:23 PM

10K Advice - sub 40 mins - by TheEd - 16-10-2009, 05:55 AM

10K Advice - sub 40 mins - by Matt F - 19-10-2009, 03:35 PM

10K Advice - sub 40 mins - by TheEd - 19-10-2009, 04:39 PM

10K Advice - sub 40 mins - by Matt F - 24-10-2009, 01:26 PM

10K Advice - sub 40 mins - by TheEd - 24-10-2009, 04:28 PM

10K Advice - sub 40 mins - by Matt F - 30-10-2009, 09:30 AM

10K Advice - sub 40 mins - by TheEd - 30-10-2009, 10:05 AM

10K Advice - sub 40 mins - by Matt F - 30-10-2009, 01:22 PM

10K Advice - sub 40 mins - by TheEd - 30-10-2009, 02:10 PM

10K Advice - sub 40 mins - by Matt F - 05-11-2009, 02:20 PM

10K Advice - sub 40 mins - by TheEd - 05-11-2009, 02:37 PM

10K Advice - sub 40 mins - by Matt F - 09-11-2009, 06:09 PM

10K Advice - sub 40 mins - by TheEd - 09-11-2009, 06:27 PM

10K Advice - sub 40 mins - by Matt F - 10-11-2009, 08:30 AM

10K Advice - sub 40 mins - by TheEd - 10-11-2009, 09:09 AM

10K Advice - sub 40 mins - by Matt F - 10-02-2010, 12:58 PM

10K Advice - sub 40 mins - by TheEd - 10-02-2010, 01:37 PM

10K Advice - sub 40 mins - by Matt F - 04-04-2010, 09:33 PM

10K Advice - sub 40 mins - by TheEd - 05-04-2010, 04:03 PM

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