Firstly, what must be understood is that in order for you to run sub 45 minutes for 10Km, you must be able to run below 4 minutes 30 seconds per kilometer for the distance.
Introducing paced running to your program is the main secret to the success of running faster over the 10k distance. You will need to either have a track available or you will need to measure out a 2K training circuit (preferably a loop course).
What we are looking at to start with, is being able to run 5Km’s in 4min 20sec per kilometer. This will give you an overall 5K time of 21:40. Added into your training will be sessions at this speed as well.
Your components now consist of running at 10K pace, running at 5K pace and then add to this a long run of 1Hr 30min and you are ready to progress towards your objective.
Now, the secret to your training should be to balance your training with your lifestyle. Your running must never become too much for you. You must always be able to do the sessions asked of you, if you miss a training session you can’t make it up. There is no going back to make up for what you have missed. Doing this is what normally leads to injuries.
Other 10k Training Programs available:
- sub 31 min 10k training program
- sub 33 min 10k Training Program
- sub 35 min 10k Training Program
- sub 40 min 10k Training Program
- sub 50 min 10k Training Program
- sub 55 min 10k Training Program
- sub 60 min 10k Training Program
see the forum thread – Sub 45 by 23rd September 2012
Training explanations and must do’s below schedule
sub 45 minute 10K – 10k Training Program
Training Program towards a sub 45 minute 10K
|01||60 to 70min easy distance|
|02||30min easy run|
|03||start with 4x2k R90-2min 8min 50 (4.25 per k) T|
|05||longest run – ‘time on feet’ up to 1Hr 30min|
|06||easy day of 30min running|
|07||easy day of 30min running|
|08||start with 6x1k R60 – 90 4min 10 to 4min20 L|
|09||easy day of 30min running|
|10||easy day of 1hr running|
|12||5K paced run – aim sub 22:30 5k|
|13||1hr easy run|
|14||easy day of 30min running|
|15||start with 3 x 5min @ 10k pace with 1min easyF|
|16||easy day of 40min running|
|17||easy day of 40min running|
|19||Race day up to 15K|
|*||easy recovery after race. 20 – 30min|
|**||2nd easy day after race. 30min|
|***||final easy run after race. 30min|
Training explanations and must do’s :
T stands for 10K pace development L stands for 5K pace development R = Rest F is for Fartlek
Easy running is important for recovery and preparation before a harder day. Easy is at a pace where you are able to talk ["talk-test"] All quality sessions must be preceded with a warm up and stretching, and it is recommended that you warm down as well.
This is a 3 week cycle and after every 3 weeks you are able to run a race, up to 15K. It is not recommended that you use this program to race above 15k. If you have raced 21k’s before continue to do so, but do not look to this program to achieve great results, as your long runs in this program are not sufficient for a ‘great’ effort over 21K. After your race day, it is imperative that you use the next 3 days as recovery.
The 5K paced run, you should not run faster than 21:30 on these days. If you want to run a hard 5K then you must do so on the race day. Adhere to this advice for success with the program.
After 2-3 months on this program, it is recommended that you take a break from this schedule. The break should be for 2-3 weeks and during this time you should take a break from running for 3-4 days and then come back to running by building up to distance runs without any quality sessions [ The Off Training Period followed by The Build Up Period ]
Print out the program and fill in your comments and under ‘effort’ fill in your ‘perceived’ effort for each session. rate your effort from 1 to 5, with 5 the hardest and 1 the easiest. [This is NB] For Printable Program : Click here
Finally, this program is not recommended for a ‘beginner’ was has not got a background of running. It is recommended that you have a reasonable amount of ‘running’ without injury before attempting this program.
Author: Gavin Doyle