Do you want to run a sub 45 minute 10k? Then use this 10k training program to run a sub 45 minute 10K.
In order to achieve your goal of a sub 45 minute 10km, you will need to run below 4 minutes 30 seconds per kilometer for the distance. This sub 45 minute program will prepare you as well as provide you with the opportunity to receive feedback via our highly informative 10k Training Feedback Running Forums
sub 45 minute 10K Training Program
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
A further reminder, we provide extensive feedback and advice on how to get the best out of our 10k Running Training Programs via the Forums for our 10k Training Programs – Feedback and Advice
In order to see the individual success of the sub 45 minute 10k Training Schedule see the forum thread – Achieve Sub 45 minute 10k on Training Program
The user, Boony, training on the sub 45 minute 10k program improved his Personal Best by 3 minutes to break 45 minutes. Please note, as can be seen by the forum posts, nothing was straight forward however the result was worth working towards and training for.
Training explanations and must do’s below schedule
| Training Program towards a sub 45 minute 10K | |
|---|---|
| Day | Session |
| 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 easy F |
| 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 ]
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
Page updated: October 2025
Hello,
I have a question – is it possible to incorporate some rest between days 9 and 10 ?
Example: day 9 – easy 30 min
day 10 – rest
day 11 – easy 1h
day 12 – rest
day 13 – 5km paced run
Thanks for your answer
Tom
Hi Tom, you can take a REST day on Day 9 but we do recommend ‘active recovery’, even if it is a swim or light walk. TheEd
Thank you for reply Ed !
I already run day 9 this morning so my question is whether next day could be rest followed by day 11 – easy 1h.
I don´t have problem with running easy runs but when it comes to running at pace day after easy run I feel somehow drained. Is it normal or should I cut some easy running ?
Just some stats and facts: I am 23y.o. 1.83m 79 kg, my PB for 10km is 45:50 and I ran three weeks ago 8km race in 35:59. My 5km PB is 21:20 so I guess that I am in shape to run this version of program… I am usually doing callisthenics on my REST days (pull ups, chin ups, dips – no squatting sice I started program). My easy runs are in 5:20/km (I am able to talk about GoT with friend at this pace 🙂
Any advice welcome 🙂
Tom
Hi Tom, the intention would be to use active recovery, also note that you have done the bulk of the training by Day 8, so thereafter recovery and adaptation is important, as you progress, you should find the adaptation better. If you have interest in joining the forums, send an email to info @ time-to-run.com with the username you want, and we will set-up an account for you. TheEd
What is the difference between “easy distance” vs “easy run” vs “easy day”?
Hi there, easy distance is where you cover the distance without the pressure of pace or heart rate. An easy run, is on feeling and what you perceive as easy. An easy day, the focus is on recovery for the day, so your run is aimed at achieving this.
Hope this all makes sense. TheEd
Hi ad,
I am reaching 55 years old and am able to do 10k in 50mins. With concern for my knee at my age I only do jogs or runs twice a week between 6 -10k. Is this program suitable for some one of my age to do a sub 45mins for a 10k run?
HI there, the program should be suitable but instead start off on the sub 50 minute program and slowly increase the pace and number of intervals before moving onto the sub 45 minute program. once you running 5k in 22.30, then you can consider doing the sub 45 minute program.
hope this helps TheEd
Hi,
Great site. Thank you for providing your plans. They’re easy to follow and, for me at least, quite challenging.
I went through the plan once through. I failed Day 03 and day 08 workouts. Those paces are hard to maintain. However, I was only taking 1:00 breaks between. I was still able to hit a 22:00 5km but this was at full effort for Day 12. On Day 19 I ran a hilly 10km in 46:37 in moderate intensity. Admittedly, I could have pushed much harder and maybe hit 45 minutes, but I was just getting back from completing a triathlon, and a bacterial chest/sinus infection along with a round of antibiotics. Both 5km and 10km times are my seasonal bests since trying to come back from a serious injury (ruptured ligament in my right foot).
I am now working the plan again for the second cycle, but today I failed Day 03, again! I find it very difficult to sustain a 4:25/km pace for 2km regardless of the length of rest I took in between.
I should also say, I have to make adjustments to the plan to accommodate biking and swimming and hard HIIT sessions on the bike (heart rate zone 5 for 30 seconds, hard).
I’m wondering, since my 10km was 46:37, if I need to tough it out and do the plan for the second round to see my 10km results, or perhaps demote myself and do a different plan that isn’t so taxing on the body in order to train on the bike and swim?
Jhansen
Please read: https://www.time-to-run.com/training/10k/programtips.htm
from there you can work out the pace for your current fitness, while still maintaining the program structure. In the first x 3 cycles of using the program, I would not recommend cycling between day 3 to day 8, so as to adapt to the stress of the schedule on those days. Swimming should be fine. The rest between 2k and 1k is important, so don’t alter that, as you progress onto the next level the Rest will change. many thanks TheEd
Hi, Please could you advise me with this. I planning to Run !0K at the end of May and I would like to improve my previous time 0:47 to at least 0:45. I would like to follow you program but from my lifestyle – i can’t run everyday until the rest day or sometimes difficult to fit the running schedule around my other schedule.. I cycle to work and back 28km each way and have swimming as well once a week. Sometimes i don’t have enough energy to go straight for a fast run (if that what I suppose to follow,lets say) after a bike ride. What would you recommend and is my goal achievable? what do you think of improving the speed by running with some extra weight? Is that efficient? Thank you so much for your time in advance.
send us an email to info @ time-to-run.com , and we will set-up an account for you on our forums. http://www.time-to-run.com/forums .. in the email state which username you would like, thanks TheEd