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Run a sub 45 minute 10K Training Program

Train on the sub 45 minute 10km program

Train on the sub 45 minute 10km program

Train to run a sub 45 minute 10K Training Program. In order to achieve this, 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:

Forums for our 10k Training Programs – Feedback and Advice

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
Your Comments
01 60 to 70min easy distance
02 30min easy run
03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 Rest
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
11 Rest
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
18 Rest
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.

Further data has been added to the Training section about fartlek, ‘build-ups‘ and methods.

Author: Gavin Doyle


  1. I used the sub-45 programme to get my pb down from 52.00 to 44.28 in 4 months, now moving on to the sub-40 programme.

  2. Could you please clarify,
    What does this line means? “start with 4x2k R90-2min 8min 50 (4.25 per k) T”

    Thank you, Sergii

    • timeadmin says:

      4 times 2000m (2km) with a Rest of 90 seconds to 2 minutes between each 2k. Pace is 4 minutes 25 seconds per k for a total time of 8 minutes 50 .. this is a 10k pace session

  3. i used the sub 50 to bring down my pb from 53 to 47:40, i am going to sub the sub 45, but i doubt i can do it in 4 months.

    • timeadmin says:

      Let us know if you would like to create an account on the forums to assist in advice specific to your needs



  4. I started a little bit too soon with this schedule and have a few spare days untill race day.
    What do you suggest is the best training prior to my 10K?
    Interval or a longer but easier run? Thanks in advance.

    • timeadmin says:

      the program works best to start day 1 on a Tuesday. If you racing on a Sunday then you can change to the following:

      30 to 40 minutes easy
      20 to 30 minutes easy running with last 10 minutes pace picked up slightly – 3 days before event
      fartlek session 6 x 1 minute fast / slow as per program – 2 days before event
      Rest day – day before race
      Race Day

      hopefully this helps – do look at the 10k Training Feedback Forums for lots of user feedback, it can be most helpful


  5. Hi TheEd,

    Thanks for your post, actually I do have an active forum that you are currently giving me some coaching tips :)


  6. I was wondering what it means by the longest run? Time on Feet….

    I have just start the training program after 2 months out , my thighs are killing me !

  7. Hey guys,

    I’m currently training for a specialised area in my job and experience some difficulty with my 10k runs. Recently I achieved 46min time for 10km which has since increased to 50mins flat out.

    I am doing a number of other things such as swimming, weights and cross-fit as the particular area of I’m going for demands an all rounder.

    My question is does this program achieve the results it claims and could this program be balanced with other training requirements?

    • Hi Aaron, the programs have been used successfully over a number of years however it is the individual who needs to find the balance if they are doing swimming, weight and cross-fit.
      You may need to prioritise matters as to what is the most important aspect, enjoyment or results.
      Good luck

  8. Hi,

    I have been running for many years now, without any plan but more for the pleasure of it. I have a time of 50min for the 10k and I would like to make to 45min. Will this 20 day program make it true? Or do you suggest a longer program, meaning 2 months training.

    Thank you for the advice,

    • timeadmin says:

      Hi Filipe, if you look on the 10k forum feedback for the programs, you can read how a number have approached the training and how they have got results.

      There is a lot more to the programs which gets spoken about on the forums

      starting with a 4k time-trial, getting used to the cycles and when to have an off period and then the build-up and back onto the programs, all according to when you want to race and achieve

      if you would like to register an account, then please send us an email


  9. Shiva Abishek says:

    Hi the ed may I know how to run 3times 5min in 10k pace

  10. Could someone please help to understand this:

    “3 start with 4x2k R90-2min 8min 50 (4.25 per k) T”

    run 4x2k then a rest of 90 sec , please help I am a bit confused here.

    • timeadmin says:

      HI there, you run 2k @ 4.25 per km pace then Rest 90 seconds before running another 2k @ 4.25 per km pace .. you this 4 times

      hope this helps


  11. Steven Adams says:

    I ran a half marathon early Oct 2013 in 1:42. I had a week or so rest then used this for a 10k early Nov 2013.
    I took my 10k time from 45:05 down to 42:55!
    Sub 40 is the target for 2014!

  12. davidjerk says:

    Hi Bro,
    Is 4 minutes 25 seconds per k same as 4.25mins/km on watch? TQ

  13. Hi,

    When you say: “2k @ 4.25 per km pace then Rest 90 seconds before running another 2k @ 4.25 ”

    What exactly you mean with Rest? I guess is a low pace, but what do you suggest? Around 8min/km ?

    On the pace development days, shouldn’t I have a 30min warm-up?


  14. Hi.. My personal best for 10km is 56min. And i planned to follow this sub 45 running plan. Its posibble? And also, its posibble by training just using treadmill? Many thanks!

    • timeadmin says:

      Safrul, consider doing a 4k time-trial and then from there you will be able to work out which program to go onto

      for more detailed feedback, ask to be added as a user on the forums


  15. Paul Cooper says:

    I’ve completed the sub 45 programme and have run 44:30 3 weeks in a row. I have a race in 3 weeks time and would like to get below 43:30. Can the programme be tweaked so I can train for this?

    • timeadmin says:

      Paul, so sorry I missed your post, yes, the programs can be tweaked, let me know if you would like for me to create an account on the forums

      send email to info @


  16. Dimitrios says:


    Could someone tell me if on day 15 the start with 3 x 5min @ 10k pace with 1min easyF means I only run 18 minutes?

    • timeadmin says:

      Hi Dimitros, you warm up before and then do the session and then warm down

      so the quality is around 17 minutes in total

      hope it all works out and apologies for the delay in reply


  17. I’d like to thank you for all the informations you put up on this website.

    I’ve been running for 3 years but never attempted anything serious as far as training goes. I maybe ran 30 times in the last 3 years but have taken courses which quite likely helped me. (agility courses, plyo etc.). Since I doubt you can cut time by just not training! I’d like to improve my time for the 10K as it seems I should be able to get under 45 minutes with the right amount of training. PB is 48.

    I’ll try this program out, but rest period isn’t something I was doing before, I was going all out everytime I ran which is great fun but not very effective. I read many articles and some forum posts and they were all interesting and helpful. Definitely helped me see how to lower the risk of injury and how doable it actually is with the easy runs to still run but not tire out.

    In the long run I’d really like to go under 40 minutes and then try for some longer distances. I’m not in any rush to increase my distance though. I’d like to beat my 48 at the end of August. Next would be 45 in May I guess.

    If possible, I’d like to join the forum since many stories were inspiring and great to follow. Especially Jamieh’s topic with the the ups and downs as one of my far away goal would be to just complete a triathlon someday.

    • timeadmin says:

      Hi there PYL, please let us know what username you would like and we will create an account

      regards TheEd

  18. I’ve hit a plateau in my 10k training, and would like to get some feedback through the forums. How can I register for an account? Thank you.

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