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, hope all is well. I am very impressed by your site and just approach to helping people reach their potential.
I am 36, 178 pounds, and been fairly active in terms of working out, soccer bicycling but never actually ran a race until a local Christmas race this year which I ended up doing 44:44 seconds for a 10k.
I will joining a local tri-club and plan on doing a few 5k and 10ks in the spring along with a olympic tri in June.
I did a 4k trial run and did 17:40 seconds, but felt great and as if i had more in the tank.
I wanted to register, my goal is to brake under 40. Should I follow the sub 45 or sub 40 training program for my first cycle?
Thanks much.
Filipe
Hi Filipe, please send an email to info @ time-to-run.com
and we will create an account for you on the forums
regards
TheEd
I’ve had sub-40min 10k as a goal for about 12 months now, and was getting close (PB over 10k is 41:25 from last year). Unfortunately I picked up a stress fracture and missed my target race. After 10 weeks off running (did some swimming and cycling) I’m now into week 5 of a 7 week return-to-running plan, and looking forward to training again towards my goals.
Question is – where to start? By the end of the return-to-running plan I’ll be running 5 days a week, 1 tempo run, long run 50mins and some strides. I’m not sure I’ll be ready to start with even the sub-45min plan at that stage. Do you have any advice on how to get into condition to start the plan? Also, if possible I would greatly appreciate a forum account as the advice you are giving people in the training threads looks fantastic.
Hi there, drop us an email to info @ time-to-run.com
and we will look to open you an account
regards
TheEd
Hi,
Long story short:
I’ve got 2 races coming up that have 5 weeks between them.
Last couple of cycles I had 4 weeks between races where I only ran 1 quality run on those first weeks (a 2.4k time attack on the track) combining with some cross-training sessions, light runs, and weights.
I’m still not sure if this affected me at all, I was kinda able to pick up where I left off when the cycle restarted on the 2nd weeks, without any sign of sudden improvement or worsening. So I’ll just keep at it unless you suggest to me something else.
But, if it’s 5 weeks, I’m not sure how should I plan it.
Thanks.
Harry
Hi Harry, only saw this comment now, how did it all work out
TheEd
hi,
After my first race, (which was a 48 min, slight improvement) i decided to spend the 1st week WITHOUT any quality runs. It was basically some light jogs, weights, pick up soccer games, etc.
The 2nd week was the same as the 1st week of my previous cycle, which was 4 weeks instead of 5. And then this program from week 3 onwards.
The 2nd race was a disaster. Had too much for my pre race meal.
However, i did feel raring to go before week 2 starts. Sort of like well rested kind of feeling. Unlike in previous cycles, where there was this dread when a new cycle was about to begin again. Lol.
I was afraid that an extra week of rest might hinder my performance. But it didn’t. Other than the 2nd race, i feel pretty good throughout the program.
Good to hear Harry, sometimes it takes a little longer to get into the swing of things and to get the balance right
do go to the forums to see all the feedback on the programs
10K Training Program Feedback
https://www.time-to-run.com/forums/Forum-The-Training-Zone
enjoy TheEd
Hi
I am looking at doing this programme but can only fit 3 training sessions in a week on Mondays, Tuesdays and Wednesdays. I play local league football on a Saturday, would the programme still be successfully if I spaced the sessions out or would I be best to look for something different?
I currently run 10k in around 50 minutes but due to football commitments I’ve struggled to really improve this.
Many thanks in advance
the main core sessions are 2k session . longish run . 1k session
Hi Simon
thereafter you could juggle things around
there was someone on the forums who was also a footballer and used the program
TheEd
Hi,
thank you so much for the effort and knowledge you put in this website, for public use/
would it be possible to set an an account for the forum?
i run both half marathons (next in berlin 28.3.15), and 10 K,
looking to set a pr for 10 k of 45 , and half marathon of 1:40.
regards,
Yaron
Yaron send an email to info @ time-to-run.com with the username you would like to use and an account will be set-up for you. TheEd