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
Easy distance – what does this mean? Thank you!
you cover 30 minutes where it feels easy, it is considered a recovery run
TheEd
I started running in April this year and used this plan to run 45.18 at Salford 2 weeks back. 18 seconds off the target but happy 🙂
Congrats Paul, if you adapt to the rhythm of the program, results will follow
take a look at the feedback on the Training Forum
https://www.time-to-run.com/forums/Forum-The-Training-Zone
if you interested in joining the forums, send an email to
info @ time-to-run.com
with the username you want, and we will create an account for you
TheEd
Hi,
Great website and lots of information. Looking forward using the sub45 program.
Me 40yrs male, 1m80, 79kg but need to get down to 74ish. Starting sport about 4 years ago with >90kg, but had a break of almost of year due to ankle fracture. Now running >4 times a week gives sometimes ankle problems
PB last months have been 21m07 5k and 46m27 10k. Long time goal is to reach sub40 10k. If I had to take 2 rest days per week instead of 1, taking out the easiest workout would have the least impact I imagine?
Hi Ed,
Love the website, really great information!
I am hoping to start this program but need to work out how to fit it in to my schedule, I have two quick questions I was wondering if you could answer?
The first is the same as the gentleman above me, if I take one one of the easy 30min run days and replace it with a rest day (so running every week day, no running on weekends) will that completely ruin the training?
And secondly, does splitting the 30-40min easy runs into two 15-20min easy runs ruin the training? I cycle 4km to work and home and was wondering if I could just run to work and back as a replacement to the easy runs?
first off, doing a 4k time-trial to see where your natural level of fitness is, will help in setting up what pace you run the ‘speed’ sessions at.
see this link: https://www.time-to-run.com/training/10k/programtips.htm for tips on how to calculate your pace. If you require more, consider sending us an email to create an account on the forums for you https://www.time-to-run.com/forums
coming back to your questions: you can have a rest day, but note that Day 3 to Day 8 is important, especially the quality sessions.
As for splitting the session, you can consider stopping and stretching after 15-20 minutes before continuing, however the intention is to develop the long run, so be cautious as you develop. while adapting to the program, continue riding to work and fit in the rest day then, just remember the importance of the quality sessions between day 3 to 8. Day 5 long run is a quality session, so you need to work on that for the future
hope this helps TheEd
Thanks TheEd! I have sent you an email as you suggested about the forum account 🙂
I have adapted the schedule outlined here around a 4 day running week, I will post my adaptation on your forums if possible, would be interested in your thoughts!
Started this week with easy runs on Monday, Tuesday, Wednesday and the 4k time trial today coming in with a time of 15:36, I used your formula to calculate my interval paces at:
2k intervals @ 4:00
1k intervals @ 3:50
400 intervals @ 3:40
Thanks again!
See you on the forums :o)
Can you suggest a specific pace range for easy runs?
Hi, in most situations, we have found 140 to 150 bpm to be the bpm for most. Try run at 140, as the easy runs are aimed at recovery. Your rule of thumb is that any run up to 1hr is normally 1 minute per k slower than current 10k race pace. As you get fitter, you will find your pace increases when running at 140bpm, and this shows true development. Hope this helps TheEd
couldn’t test as I dont have a HRM but will have in near future, thanks