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
Dear timeadmin,
I’m not sure which programme I should be following. In the past two to three weeks I’ve smashed my time 4 times. In that time alone I’ve managed to cut my time down by exactly 10 minutes from 51:46 to 41:46. I think I may be a natural runner. I think I’ve finally pushed past my limit of 15.5 kph.
apologies for not seeing this earlier, however you latest post has been responded to
back in 2006-08 I was running in the 40 minutes mark (twice 39:47, 39:51) ran some 5K @ 18;50-51
last 7 yrs racing in triathlon. Last 7 months only swimming and recently started jogging again. Finished 45;51 at LA Turkey Trot a couple of weeks ago, and a couple of days back 40:46 @ 5 miles run.
For these past 3 months i have been doing easy runs from 4-8 miles at 9-11 minute pace.
I swim 4 days a week and wish to combine a training plan with only 4 days of running. Will I be able to pull it off? To get a plan where I can do a long run, still feel rested to do somespeed?
Hi enrique, you can do the swimming as per normal. The program features mainly on Day 3 to Day 8, that is the core of the program, thereafter it focuses on easing off the training. So in the 2nd week you can every easily change things round. Hope this helps. TheEd
Hi,
Would love some advice. I have been on the plans for a year now and my 10k has gone down to 47.44 from 58 mins….yeah! However, I have now stalled and I am struggling to get tot he 45 minute target. I did complete the off training period and build up in November so I am not sure what to do now?
Any advice would be so gratefully received as I am bit despondent.
Hi there, first off, congrats on improving your 10k time, quite an achievement. Also good to see that you have done the off-time and build-up. Don’t become too despondent regarding the improvement, as this does happen, so do stay positive.
If you would like to get personal advice relating to your training, please send an email to info @ time-to-run.com with your preferred username and we will create an account for you on the http://www.time-to-run.com/forums
This is a free service, this way we can hopefully help you achieving your next level.
Regards TheEd
Ah thank you for the reply!
I will send an email thankyou and advice would be much appreciated. I do love the structure of the plan and would love to improve thanks again.
Babs
Om gonna run the day 15 tomorrow and I don’t really understand what I have to do. It says “start with”. Does it mean that I should try to do more? Can someone please break down the workout for me 🙂
Hi there, you warm up, then do 5 minutes @ 10k pace followed by 1 minute easy running, you do 3 times 5 minutes and then you have a light warm down. This session changes as you develop and become faster. enjoy TheEd
Ok. Thx. It just seemed as a very short workout so I wanted to be sure 🙂
Thx for the very fast reply.
yes, it is short because there is normally a race or test coming a few days later. TheEd
Hi,
I have been following this to the word – two cycles I have trained and yesterday my target race was the Tenby 10k (Wales). 44mins and 51 secs!! It was a tough course and very windy conditions! I have gone from 59min, 52, 48 and now the 44…I have been training faster also in good conditions, so next step will be the sub 40mins!
In this time I have also ran a 20min 49sec 5k last week!
Thank you!
41 years and will beat my age for 10k!
Very nice going Sean. Be careful with speeding up the 2k and 1k session too much. Focus on achieving consistency, don’t do increases in speed by more than 5 to 10 seconds per k for the 2k and 1k, even if you ran faster in the 10k event. Congrats TheEd