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,
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?
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
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.
Hi there PYL, please let us know what username you would like and we will create an account
regards TheEd
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.
Hi Michael, I am sure we set up an account for you
Regards TheEd
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.
good to have you onboard in the forums Alan
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)
Hi Phil, apologies for missing this earlier. Would you like to start an account on the Forums. Our advice would be to recover first before getting back to running; and no, you are not too old
see the article on the runner who was 50 yrs old and had not broken 50 for 10k (though she was undoubtedly more talented than she realised)
Intro to the athlete AB
http://www.time-to-run.com/theed/ab/intro-to-the-athlete-ab