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I ran an 18:12 in November without puking or losing bladder control:) so I think 17something isn’t too far out of my reach.
For a 10k I find it hard to up my game and go deep unless I’m racing...not much chance of that though. So it will be a challenge. I might cheat and warm up then run a flat course
Alf0nse
A 17 min 5k is a waaay harder goal than a sub 40 min 10k based on personal experience, good luck either way!