Working towards my first sub 45 10K

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Working towards my first sub 45 10K

TheEd
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#2

20-01-2019, 09:06 AM

Hi Johan, and welcome to the forums

thanks for the feedback

your race is on Sunday 31st March which is a Sunday

normally day 1 starts on a Tuesday

however you can place the paced run on the Sunday instead of Saturday

so after the Thursday session, put a 20 to 30 minute easy recovery run in on the Friday and Rest the Saturday

please ask more questions

TheEd

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Working towards my first sub 45 10K - by johanbakx - 19-01-2019, 07:41 PM

Working towards my first sub 45 10K - by TheEd - 20-01-2019, 09:06 AM

Working towards my first sub 45 10K - by johanbakx - 20-01-2019, 09:30 AM

Working towards my first sub 45 10K - by TheEd - 20-01-2019, 10:05 AM

Working towards my first sub 45 10K - by johanbakx - 20-01-2019, 05:01 PM

Working towards my first sub 45 10K - by johanbakx - 21-01-2019, 10:01 PM

Working towards my first sub 45 10K - by TheEd - 23-01-2019, 07:37 AM

Working towards my first sub 45 10K - by johanbakx - 23-01-2019, 07:32 PM

Working towards my first sub 45 10K - by TheEd - 24-01-2019, 07:21 AM

Working towards my first sub 45 10K - by johanbakx - 24-01-2019, 08:50 PM

Working towards my first sub 45 10K - by TheEd - 26-01-2019, 10:03 AM

Working towards my first sub 45 10K - by johanbakx - 26-01-2019, 01:23 PM

Working towards my first sub 45 10K - by johanbakx - 29-01-2019, 08:13 PM

Working towards my first sub 45 10K - by johanbakx - 31-01-2019, 08:37 AM

Working towards my first sub 45 10K - by TheEd - 02-02-2019, 08:24 AM

Working towards my first sub 45 10K - by johanbakx - 03-02-2019, 07:09 PM

Working towards my first sub 45 10K - by TheEd - 04-02-2019, 09:21 AM

Working towards my first sub 45 10K - by johanbakx - 17-05-2019, 06:41 PM

Working towards my first sub 45 10K - by TheEd - 21-05-2019, 08:57 AM

Working towards my first sub 45 10K - by johanbakx - 27-05-2019, 07:38 AM

Working towards my first sub 45 10K - by TheEd - 28-05-2019, 01:10 PM

Working towards my first sub 45 10K - by johanbakx - 30-05-2019, 08:21 PM

Working towards my first sub 45 10K - by TheEd - 31-05-2019, 09:16 AM

Working towards my first sub 45 10K - by johanbakx - 03-06-2019, 07:58 PM

Working towards my first sub 45 10K - by TheEd - 04-06-2019, 07:52 AM

RE: Working towards my first sub 45 10K - by johanbakx - 07-06-2019, 07:04 PM

RE: Working towards my first sub 45 10K - by TheEd - 08-06-2019, 03:18 AM

RE: Working towards my first sub 45 10K - by johanbakx - 08-06-2019, 08:39 AM

RE: Working towards my first sub 45 10K - by TheEd - 09-06-2019, 05:49 AM

RE: Working towards my first sub 45 10K - by johanbakx - 10-06-2019, 12:18 PM

RE: Working towards my first sub 45 10K - by TheEd - 10-06-2019, 02:55 PM

RE: Working towards my first sub 45 10K - by johanbakx - 10-06-2019, 03:52 PM

RE: Working towards my first sub 45 10K - by TheEd - 11-06-2019, 06:19 AM

RE: Working towards my first sub 45 10K - by johanbakx - 12-06-2019, 06:15 PM

RE: Working towards my first sub 45 10K - by TheEd - 14-06-2019, 08:40 AM

RE: Working towards my first sub 45 10K - by johanbakx - 14-06-2019, 02:23 PM

RE: Working towards my first sub 45 10K - by johanbakx - 15-06-2019, 09:35 PM

RE: Working towards my first sub 45 10K - by TheEd - 17-06-2019, 07:35 AM

RE: Working towards my first sub 45 10K - by johanbakx - 17-06-2019, 02:02 PM

RE: Working towards my first sub 45 10K - by TheEd - 18-06-2019, 07:13 AM

RE: Working towards my first sub 45 10K - by johanbakx - 19-06-2019, 09:27 PM

RE: Working towards my first sub 45 10K - by johanbakx - 20-06-2019, 09:00 PM

RE: Working towards my first sub 45 10K - by TheEd - 21-06-2019, 06:05 AM

RE: Working towards my first sub 45 10K - by johanbakx - 23-06-2019, 07:55 PM

RE: Working towards my first sub 45 10K - by TheEd - 24-06-2019, 11:11 AM

RE: Working towards my first sub 45 10K - by johanbakx - 24-06-2019, 03:48 PM

RE: Working towards my first sub 45 10K - by johanbakx - 25-06-2019, 09:04 PM

RE: Working towards my first sub 45 10K - by TheEd - 26-06-2019, 06:22 AM

RE: Working towards my first sub 45 10K - by johanbakx - 26-06-2019, 11:02 AM

RE: Working towards my first sub 45 10K - by TheEd - 26-06-2019, 12:36 PM

RE: Working towards my first sub 45 10K - by johanbakx - 27-06-2019, 10:18 PM

RE: Working towards my first sub 45 10K - by TheEd - 28-06-2019, 06:38 AM

RE: Working towards my first sub 45 10K - by johanbakx - 30-06-2019, 09:11 PM

RE: Working towards my first sub 45 10K - by TheEd - 02-07-2019, 11:01 AM

RE: Working towards my first sub 45 10K - by johanbakx - 05-07-2019, 06:12 PM

RE: Working towards my first sub 45 10K - by shadydaz - 06-07-2019, 10:36 AM

RE: Working towards my first sub 45 10K - by johanbakx - 06-07-2019, 11:27 AM

RE: Working towards my first sub 45 10K - by johanbakx - 06-07-2019, 09:57 PM

RE: Working towards my first sub 45 10K - by shadydaz - 07-07-2019, 10:53 AM

RE: Working towards my first sub 45 10K - by johanbakx - 07-07-2019, 11:13 AM

RE: Working towards my first sub 45 10K - by shadydaz - 07-07-2019, 12:56 PM

RE: Working towards my first sub 45 10K - by johanbakx - 07-07-2019, 03:16 PM

RE: Working towards my first sub 45 10K - by TheEd - 08-07-2019, 06:54 AM

RE: Working towards my first sub 45 10K - by johanbakx - 08-07-2019, 11:10 AM

RE: Working towards my first sub 45 10K - by johanbakx - 11-07-2019, 09:18 AM

RE: Working towards my first sub 45 10K - by johanbakx - 13-07-2019, 09:48 PM

RE: Working towards my first sub 45 10K - by TheEd - 14-07-2019, 05:31 AM

RE: Working towards my first sub 45 10K - by johanbakx - 16-07-2019, 09:52 PM

RE: Working towards my first sub 45 10K - by TheEd - 17-07-2019, 10:59 AM

RE: Working towards my first sub 45 10K - by johanbakx - 20-07-2019, 03:08 PM

RE: Working towards my first sub 45 10K - by TheEd - 21-07-2019, 09:06 AM

RE: Working towards my first sub 45 10K - by johanbakx - 21-07-2019, 08:37 PM

RE: Working towards my first sub 45 10K - by TheEd - 22-07-2019, 05:41 AM

RE: Working towards my first sub 45 10K - by johanbakx - 23-07-2019, 04:02 PM

RE: Working towards my first sub 45 10K - by TheEd - 25-07-2019, 06:10 AM

RE: Working towards my first sub 45 10K - by johanbakx - 28-07-2019, 08:48 AM

RE: Working towards my first sub 45 10K - by TheEd - 30-07-2019, 04:49 AM

RE: Working towards my first sub 45 10K - by johanbakx - 30-07-2019, 06:42 AM

RE: Working towards my first sub 45 10K - by TheEd - 31-07-2019, 05:21 AM

RE: Working towards my first sub 45 10K - by johanbakx - 02-08-2019, 08:39 PM

RE: Working towards my first sub 45 10K - by TheEd - 03-08-2019, 06:53 AM

RE: Working towards my first sub 45 10K - by johanbakx - 07-08-2019, 08:02 PM

RE: Working towards my first sub 45 10K - by TheEd - 08-08-2019, 05:58 AM

RE: Working towards my first sub 45 10K - by johanbakx - 08-08-2019, 06:57 AM

RE: Working towards my first sub 45 10K - by TheEd - 08-08-2019, 05:04 PM

RE: Working towards my first sub 45 10K - by johanbakx - 11-08-2019, 06:46 PM

RE: Working towards my first sub 45 10K - by TheEd - 12-08-2019, 09:24 AM

RE: Working towards my first sub 45 10K - by johanbakx - 16-08-2019, 06:56 AM

RE: Working towards my first sub 45 10K - by johanbakx - 17-08-2019, 07:15 PM

RE: Working towards my first sub 45 10K - by TheEd - 19-08-2019, 07:28 AM

RE: Working towards my first sub 45 10K - by johanbakx - 19-08-2019, 05:04 PM

RE: Working towards my first sub 45 10K - by TheEd - 20-08-2019, 05:56 AM

RE: Working towards my first sub 45 10K - by johanbakx - 20-08-2019, 06:24 AM

RE: Working towards my first sub 45 10K - by johanbakx - 01-09-2019, 07:36 PM

RE: Working towards my first sub 45 10K - by MarkCo - 05-09-2019, 12:57 AM

RE: Working towards my first sub 45 10K - by johanbakx - 05-09-2019, 02:47 PM

RE: Working towards my first sub 45 10K - by TheEd - 05-09-2019, 07:52 AM

RE: Working towards my first sub 45 10K - by TheEd - 05-09-2019, 03:38 PM

RE: Working towards my first sub 45 10K - by johanbakx - 13-09-2019, 01:41 PM

RE: Working towards my first sub 45 10K - by TheEd - 15-09-2019, 02:35 PM

RE: Working towards my first sub 45 10K - by johanbakx - 17-09-2019, 08:50 PM

RE: Working towards my first sub 45 10K - by TheEd - 18-09-2019, 10:04 AM

RE: Working towards my first sub 45 10K - by johanbakx - 25-09-2019, 09:03 PM

RE: Working towards my first sub 45 10K - by TheEd - 26-09-2019, 04:23 AM

RE: Working towards my first sub 45 10K - by johanbakx - 26-09-2019, 05:25 AM

RE: Working towards my first sub 45 10K - by TheEd - 26-09-2019, 06:13 AM

RE: Working towards my first sub 45 10K - by johanbakx - 28-09-2019, 07:06 PM

RE: Working towards my first sub 45 10K - by TheEd - 29-09-2019, 09:03 PM

RE: Working towards my first sub 45 10K - by johanbakx - 30-09-2019, 09:18 PM

RE: Working towards my first sub 45 10K - by TheEd - 01-10-2019, 08:30 AM

RE: Working towards my first sub 45 10K - by johanbakx - 01-10-2019, 09:14 AM

RE: Working towards my first sub 45 10K - by TheEd - 01-10-2019, 09:18 AM

RE: Working towards my first sub 45 10K - by johanbakx - 05-10-2019, 12:29 PM

RE: Working towards my first sub 45 10K - by TheEd - 06-10-2019, 08:20 PM

RE: Working towards my first sub 45 10K - by johanbakx - 13-10-2019, 09:04 PM

RE: Working towards my first sub 45 10K - by johanbakx - 16-10-2019, 09:05 AM

RE: Working towards my first sub 45 10K - by TheEd - 05-11-2019, 05:52 AM

RE: Working towards my first sub 45 10K - by johanbakx - 05-11-2019, 08:19 AM

RE: Working towards my first sub 45 10K - by johanbakx - 07-11-2019, 09:33 PM

RE: Working towards my first sub 45 10K - by TheEd - 08-11-2019, 06:26 AM

RE: Working towards my first sub 45 10K - by johanbakx - 12-11-2019, 09:02 PM

RE: Working towards my first sub 45 10K - by TheEd - 13-11-2019, 08:24 AM

RE: Working towards my first sub 45 10K - by johanbakx - 13-11-2019, 08:39 AM

RE: Working towards my first sub 45 10K - by TheEd - 13-11-2019, 08:43 AM

RE: Working towards my first sub 45 10K - by johanbakx - 14-11-2019, 08:11 PM

RE: Working towards my first sub 45 10K - by TheEd - 14-11-2019, 08:14 PM

RE: Working towards my first sub 45 10K - by johanbakx - 14-11-2019, 08:15 PM

RE: Working towards my first sub 45 10K - by johanbakx - 16-11-2019, 11:56 AM

RE: Working towards my first sub 45 10K - by TheEd - 19-11-2019, 05:54 PM

RE: Working towards my first sub 45 10K - by johanbakx - 21-11-2019, 08:00 PM

RE: Working towards my first sub 45 10K - by TheEd - 22-11-2019, 05:36 AM

RE: Working towards my first sub 45 10K - by johanbakx - 05-01-2020, 06:41 PM

RE: Working towards my first sub 45 10K - by TheEd - 05-01-2020, 08:15 PM

RE: Working towards my first sub 45 10K - by johanbakx - 03-09-2020, 09:19 AM

RE: Working towards my first sub 45 10K - by TheEd - 06-09-2020, 04:35 AM

RE: Working towards my first sub 45 10K - by johanbakx - 21-09-2020, 07:38 PM

RE: Working towards my first sub 45 10K - by TheEd - 22-09-2020, 05:22 AM

RE: Working towards my first sub 45 10K - by johanbakx - 23-09-2020, 06:53 PM

RE: Working towards my first sub 45 10K - by TheEd - 24-09-2020, 10:50 AM

RE: Working towards my first sub 45 10K - by johanbakx - 08-05-2021, 07:13 PM

RE: Working towards my first sub 45 10K - by TheEd - 08-05-2021, 07:19 PM

RE: Working towards my first sub 45 10K - by johanbakx - 08-05-2021, 09:51 PM

RE: Working towards my first sub 45 10K - by johanbakx - 09-05-2021, 09:07 PM

RE: Working towards my first sub 45 10K - by TheEd - 10-05-2021, 07:28 AM

RE: Working towards my first sub 45 10K - by johanbakx - 10-05-2021, 09:36 AM

RE: Working towards my first sub 45 10K - by johanbakx - 13-05-2021, 08:54 AM

RE: Working towards my first sub 45 10K - by johanbakx - 14-05-2021, 08:56 PM

RE: Working towards my first sub 45 10K - by TheEd - 15-05-2021, 05:18 AM

RE: Working towards my first sub 45 10K - by johanbakx - 16-05-2021, 05:45 PM

RE: Working towards my first sub 45 10K - by TheEd - 17-05-2021, 05:44 AM

RE: Working towards my first sub 45 10K - by johanbakx - 17-05-2021, 06:55 AM

RE: Working towards my first sub 45 10K - by johanbakx - 24-05-2021, 08:37 AM

RE: Working towards my first sub 45 10K - by TheEd - 24-05-2021, 10:51 AM

RE: Working towards my first sub 45 10K - by johanbakx - 24-05-2021, 01:19 PM

RE: Working towards my first sub 45 10K - by johanbakx - 30-05-2021, 06:38 PM

RE: Working towards my first sub 45 10K - by TheEd - 31-05-2021, 05:30 AM

RE: Working towards my first sub 45 10K - by johanbakx - 12-06-2021, 07:27 PM

RE: Working towards my first sub 45 10K - by TheEd - 16-06-2021, 06:34 AM

RE: Working towards my first sub 45 10K - by johanbakx - 16-06-2021, 09:59 PM

RE: Working towards my first sub 45 10K - by TheEd - 21-06-2021, 08:43 AM

RE: Working towards my first sub 45 10K - by johanbakx - 06-07-2021, 08:33 AM

RE: Working towards my first sub 45 10K - by TheEd - 06-07-2021, 09:22 AM

RE: Working towards my first sub 45 10K - by johanbakx - 21-07-2021, 10:20 AM

RE: Working towards my first sub 45 10K - by TheEd - 21-07-2021, 12:32 PM

RE: Working towards my first sub 45 10K - by johanbakx - 25-07-2021, 01:41 PM

RE: Working towards my first sub 45 10K - by TheEd - 26-07-2021, 05:38 AM

RE: Working towards my first sub 45 10K - by johanbakx - 30-07-2021, 08:18 PM

RE: Working towards my first sub 45 10K - by TheEd - 31-07-2021, 04:04 AM

RE: Working towards my first sub 45 10K - by johanbakx - 04-08-2021, 10:51 AM

RE: Working towards my first sub 45 10K - by TheEd - 09-08-2021, 10:23 AM

RE: Working towards my first sub 45 10K - by johanbakx - 24-10-2021, 12:28 PM

RE: Working towards my first sub 45 10K - by TheEd - 25-10-2021, 09:07 AM

RE: Working towards my first sub 45 10K - by johanbakx - 25-10-2021, 09:09 AM

RE: Working towards my first sub 45 10K - by TheEd - 25-10-2021, 09:12 AM

RE: Working towards my first sub 45 10K - by johanbakx - 31-10-2021, 06:29 AM

RE: Working towards my first sub 45 10K - by johanbakx - 23-05-2022, 08:53 AM

RE: Working towards my first sub 45 10K - by TheEd - 23-05-2022, 05:52 PM

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