How To Run A SUB 45 MINUTE 10K
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How To Run A SUB 45 MINUTE 10K
141K viewsSep 12, 2020
YouTubeThe Running Channel
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Intervals for a sub-50 min 10k ↓ If you’re chasing a sub 50min 10k, here are 3 interval structures that work well: - 400m: 8-12 reps at 4:30-4:45/km (7:15-7:38/mi), 60-90 sec rest - 800m: 6-8 reps at 4:40-4:50/km (7:30-7:45/mi), 90-120 sec rest - 1.5k: 3-5 reps at 4:50-5:00/km (7:45-8:03/mi), 2-3 min rest Aim for 8-12k (5-7.5mi) total volume with 1-2k (0.6-1.2mi) warm-up and cool-down at easy pace. Here’s what most people get wrong though: they see “intervals for sub-50” and try to force themsel
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Intervals for a sub-50 min 10k ↓ If you’re chasing a sub 50min 10k, h…
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