Sub 45 Minute 10K by Sat Sept 13

Sub 45 Minute 10K by Sat Sept 13

TheEd
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#15

06-08-2014, 02:46 PM

chim .. u need to look at the program for what sessions are on there, and then we make changes according to your needs

looking at your 1k times pulse range, it looks pretty good

for your paced run consider running around 23:30 to 24 minutes for the 5k paced

regards

TheEd

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Sub 45 Minute 10K by Sat Sept 13 - by chim - 23-07-2014, 07:34 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-07-2015, 07:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-07-2015, 10:28 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2015, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 04-09-2015, 04:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-09-2015, 07:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 07-09-2015, 02:47 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 04:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-09-2015, 06:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-09-2015, 01:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 21-09-2015, 11:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2015, 05:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 09-11-2015, 10:44 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-11-2015, 08:09 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-11-2015, 11:38 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-07-2014, 10:26 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-07-2014, 04:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-07-2014, 11:50 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-07-2014, 12:23 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-07-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 29-07-2014, 03:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-07-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-08-2014, 07:58 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 03:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 07:20 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 07:55 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-08-2014, 08:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-08-2014, 08:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-08-2014, 02:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-08-2014, 05:21 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 10:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-08-2014, 01:46 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 10-08-2014, 03:32 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-08-2014, 10:21 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-08-2014, 07:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-08-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-08-2014, 01:58 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 09:16 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-08-2014, 04:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-08-2014, 07:16 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-08-2014, 02:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 25-08-2014, 06:03 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-08-2014, 08:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-08-2014, 11:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-08-2014, 12:25 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 30-08-2014, 09:02 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-08-2014, 08:43 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-08-2014, 05:13 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-09-2014, 12:39 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 01-09-2014, 11:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-09-2014, 02:35 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-09-2014, 02:33 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-09-2014, 05:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-09-2014, 11:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-09-2014, 08:06 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-09-2014, 04:17 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-09-2014, 05:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-09-2014, 11:54 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-09-2014, 11:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-09-2014, 06:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-10-2014, 09:30 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 07-10-2014, 05:55 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-10-2014, 12:53 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-10-2014, 11:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 13-10-2014, 03:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 04:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 16-10-2014, 06:22 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 16-10-2014, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 24-10-2014, 04:03 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 24-10-2014, 07:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 26-10-2014, 08:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 27-10-2014, 10:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 27-10-2014, 03:50 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 28-10-2014, 07:57 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 28-10-2014, 01:53 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 31-10-2014, 04:17 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-10-2014, 07:27 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 05-11-2014, 02:51 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 05-11-2014, 09:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 12:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 08-11-2014, 06:15 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 08-11-2014, 06:59 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-11-2014, 04:08 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 10-11-2014, 07:54 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 11-11-2014, 12:00 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 11-11-2014, 06:13 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 12-11-2014, 04:07 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-11-2014, 05:43 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 01-01-2015, 06:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 02-01-2015, 01:23 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 03-01-2015, 09:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 03:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 06-01-2015, 04:00 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 06-01-2015, 07:24 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 09-01-2015, 01:02 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 13-01-2015, 06:32 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:52 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 14-01-2015, 09:56 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-01-2015, 03:49 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-01-2015, 06:59 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 19-01-2015, 07:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 19-01-2015, 11:39 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-01-2015, 04:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 12:41 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 09:31 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 17-02-2015, 01:28 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 17-02-2015, 03:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-02-2015, 02:20 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 14-03-2015, 07:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 15-03-2015, 11:45 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 15-03-2015, 07:26 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 18-03-2015, 12:34 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 18-03-2015, 02:52 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-03-2015, 11:37 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-03-2015, 07:14 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 22-03-2015, 10:01 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 31-03-2015, 06:40 AM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 20-06-2015, 03:27 PM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 20-06-2015, 04:29 PM

Sub 45 Minute 10K by Sat Sept 13 - by chim - 21-06-2015, 06:47 AM

Sub 45 Minute 10K by Sat Sept 13 - by TheEd - 22-06-2015, 07:11 AM

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