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’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
hi Ed
sorry never saw your message
can you add me to the forum please
Phil we have added you, did it work out for you?
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
great stuff Jeff .. and if you haven’t seen this, here is our take on the marathon
http://www.time-to-run.com/theed/ab/rolling-eggs-into-basket
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.
Good to have you aboard Phil
Hi,
I’d be interested in registering for the forum too if possible.
I’ve done the sub 50 programme last month, and had moved onto the sub 45 minute one, but got ill on day 15 and haven’t run since. I was going to try a little run today to see if it’s possible without losing the ability to breathe.
My 10k is on Sunday 16th Nov, so I was going to start the sub 45 programme again this week, or would I be best just doing the last two weeks of a programme and then starting again? There aren’t enough weeks left now to fit in two cycles, just one and a half, so I’m not sure what the best plan would be.
Nice programme though, I’m fairly sure that before I got ill I was getting a fair bit faster without spending more time training! Perfect scenario for me. Thanks.
Naomi
Hi Naomi, how are things going, would you still like to join the forums? If yes, send an email to info @ time-to-run.com with the username you would like and we shall action it for you.
Cheers TheEd