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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
Day
Session
Your Comments
Effort
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

Comments

  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

      regards

      TheEd

  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

      TheEd

  5. Hi TheEd,

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

    Ian

  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
      TheEd

  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,
    Filipe

    • 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

      TheEd

  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

      TheEd

  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?

    Thanks

  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

      TheEd

  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 @ time-to-run.com

      TheEd

  16. Dimitrios says:

    Hello,

    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

      TheEd

  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. Michael Hill says:

    Hi there,

    I’ve done a sub 50 mins 10k last year but have gone backwards a bit after Christmas and a chest infection earlier this year, I’m running again and improving having done a 53min 10k at the weekend.

    I would like to have a try of your sub 45 mins 10k program and wondered if you could sign me up to the forum please? I usually go by MichaelH or MichaelH77 if thats taken.

    Cheers,

    Michael.

  19. 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.

  20. Hi

    I’d like to have a go at this, currently got a 49:32 PB for a 10K, have been out and about running but have no plan.. Hoping to do the HM in under 2 hours this week but been injured for last 2 weeks

    Ideally want to do a sub 40 10K but figure I am too old now.. (44)

  21. Hello,
    I’ve been following your progams for ages and they have always helped me in a big way so thank you very much for all the info and additional follow up advice.
    I have a situation I hope you can help me with so I’ll give a quick bit of background first. I’m in my late 30s, reasonably fit (not by these forums standards though!) but carry a bit too much weight which I realise has put a bit of extra pressure on bones / muscles etc. I have snapped a hamstring (playing team sports, turning sprinting etc.) a couple of times in the last 7 or 8 years. The second time took a couple of years before I felt out of the woods enough to properly train for 10ks again, which suggests is probably healed badly.
    I’ve been doing the programs for the last couple of months and am currently doing the sub 45 program (my recent best being around the 46/47 min mark) and I got midway through and did the 5k in about 22:20 as per the program. I felt fine afterwards but the next day my hamstring was aching like mad. I have started running gently again (10 days later) but wondered if I could substitute the faster days (days 3,8, 12) with something else and still improve my time. I find distance isn’t really a problem, the problems come when I up the pace. I enjoy stretching myself at a faster pace but can’t imagine snapping the hamstring again.
    Sorry it’s so long winded but it’s better you have all the info.
    Thanks,
    Rob

    • Hi Rob, you will need to do exercises to strengthen as well as make the hamstring more flexible.

      Unfortunately, the hamstring can be quite a difficult injury to get over as the scar tissue causes pain quite a while after the injury.

      If you train correctly and with caution, there is no reason not to be able to train on the programs effectively

      Give us a shout on the email: info @ time-to-run.com if you would like to start an account

      regards TheEd

  22. hi Ed

    sorry never saw your message

    can you add me to the forum please

  23. Dear Coach,

    I haven’t written anything here until now. I just wanted to let you know of yet another success story. I trained on the sub-50 program last fall to run a 48:39 in the spring, then moved to the sub-45 program and just ran 43:59 (!) this past weekend. I’m very pleased. I will now be shifting my focus to general fitness (a bit of weight training) before training for my first marathon in the late spring.

    Thank you sincerely for this invaluable resource and for your impressive follow-up with those who have asked for advice. I have benefited immensely from “listening in” on your coaching tips.

    Regards

    Jeff Spiers
    Montréal, Canada

  24. Phil Roberts says:

    Hi Ed,

    I’ve read through a lot of the forum posts the past few days. I am really interested in registering an account.

    Bit of background on me –

    At high school I used to run track, just average nothing special; 400m (best around 50.5 sec) and 800m (best 2.01 min). After school rowed competitively and continued to run for fitness but never raced or built consistent aerobic capacity. In my twenties I tore my acl, had surgery and a couple of years later got chronic fatigue syndrome. Didn’t run at all after around 25y.o. In my thirties I had a lot of back problems, took a few years to sort out. Earlier this year I started running again, now at 41 y.o. First goal was to run 30 min non-stop. Took about 4-5 weeks to do that. Then was away on a trip for 6 weeks, no running. Came back in August and started again. After 4 weeks of training entered a local 10km race, ran last Sunday 14/9/14. My time was 45:30. My goal is to go sub 40 min – should I try the sub 45 min program first, or go to straight to the sub 40 min program? Currently running 6 times a week, comprising 4 easy runs 30-60 mins, 1 tempo run (3 x 5 mins @ 10km pace, 3 min easy), one long run (up to 90 mins). No pain or injuries running now. A little sore after the 10km, but a couple of days later no problems.

    Thanks heaps for your website.
    Phil.

  25. Can i join your forum?
    I already began sub45 training program.

    today is 6th day.
    Important run 3rd day result was 2x2k(8:40,8:50) , 2x1k(4:30,4:23) then cant run.
    and 5th day(yesterday) result was 2hour 2min (23km) , last 10km was 49min30sec

    how is this result? If any opinion please .

  26. Hi there, we have sent you an email with account details, please drop us an email to info @ time-to-run.com if you have any hassles logging in

    TheEd

  27. Thank you TheEd^^

    Mendee

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