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
Hi,
I just started this program after my first run. I did a 10k in 48:50. My goal is 45:00 in mid october. Do you think it is a realistic goal?
Thank you!
Hi Jerome, consider doing a 4k time-trial to work out your own individual pace, use the 10k Program Tips to help get your pace
https://www.time-to-run.com/training/10k/programtips.htm
Once you have your own pace you can use the sub 45 minute schedule. Hope this helps. TheEd
I got 21min for 5k so 43min for the 10k according to the 4k trial
Jerome, consider doing the 2k session at 4.15 to 4.20 per k and the 1k session is normally 10 seconds quicker, so 1k @ 4.05 to 4.10 per k. Then you are good to go. TheEd
Great, I just finish the first cycle with a race this weekend. I finish with a 44:40 :). I got a little too fast in the first 4k then I hit a wall in 5 6 7 K. I will continue this training seems to be working. Thanks
Congrats, for your next training cycle, look to do the same training sessions again and then aim to have a better race experience. You could look at applying the following to your training . Race your Best 10k
https://www.time-to-run.com/training/10k/race-your-best-10km.htm
I continued with the training and had a good buildup period.
My first run of the year was my best time ever with 41:49!
Thank you for those training, they really are working for me
A hearty congrats to you. Nice going
Hello, please help, I’m a pro boxer, I fight 10 rounds x 3mins with 1 min breaks (40 minutes in total). So I figured I’ll use this template for my roadwork training, I also did a 10km run in 48 mins last month so i think this sub 45 min one suits me best. I was wondering if i shoulder make this 3 week program a 6 week one considering I’m training twice a day, or do you have other suggestions? I usually run in the morning and box in the evening, it’s usually 40-60 mins of morning running and 2 hours in the evening, 5-6 days a week.
Hi there, in the 10k programs Day 3 to Day 8 have the quality sessions. We would recommend the following:
Day 3 .. look to achieve 10 x 3 minutes fast with 1 minute recovery in-between .. start off with running 600m and covering the distance in 3 minutes to start with
The short rest will make the session difficult to start with
Day 5 .. get to running up to 1hr, for now consider running at around 6 minutes per k
Day 8 .. 6 x 1k with 60 second rest .. to start with aim for 4.30 per k
you only need to do this every 3 weeks, on the other days consider running every 2nd day 20 to 30 minutes. As you adapt to the schedule you can change things. You should get the most benefit from the quality sessions. Be cautious to start with and don’t overdo things, remember you a boxer and you trying to supplement your boxing with the running program. Good luck TheEd
Hello. I’m a regular runner that would like to be a forum member if possible. I’m looking to improve my 10k times. Is it possible to register?
Hi, we have sent you an email asking for the username you would like, please reply so we can create account. TheEd
First thanks for such very effective programs!
I have done program for sub 50 and sub 45 minutes 10k using this site. For sub 45 program I could achieve only 46.44 in one cycle. I am planning to to get sub 45 and in the long run want to move up to sub 40. Admin can you please create account and guide me for this ? Thank you very much.
Please send an email to info @ time-to-run .com with the username you would like and we shall create a forum account for you, TheEd
Hello,
I just started the program, finished day 3 today. I ran 45:43 last year so I think I should succeed in finally breaking the 45.
When I look at the last couple of days of the cycle, there is quite a bit of running almost until race day. I have usually cut my running quite a bit in the last week before race day, since I read that it would give the best results. But apparently I have been wrong, will this produce better results than cutting training shortly before the race?