45 Minute 10k Training Plan

TARGET RACE PACE 07:15 PER MILE / 04:30 PER KM FOR A 45 MINUTE 10K

Successfully running a 45 minute 10k means you will need to be capable of running at a sustained pace of 07:15 for each of the 6.1miles. That is 4min 30sec per km.

Your Speed/Distance Training Zones: 45 minute 10k

Pace per MileTreadmill Pace400m / 800m Splits1km Pace5km Race Pace
07:158.2 mph/ 13.3 km/h1:48 / 3:3604:30 secs22:30 min
*for speed/distance conversation allow for a small amount of rounding up/ down.

Like all of our training plans, the 45 minute 10k training plan will occassionally require you to run at a slightly faster pace than this for a short duration so before starting ensure that you are able to run at your target race pace for at least 1km or preferably a mile.

If you are not quite there yet then take a look at the 50 minute 10k training plan  first and then come back to this one once you are in a position to run at this pace for a km.

45 minute 10k Training Plan

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
145mins easy30mins easyRest/ cross-train3 x 2km
@7:15 p/m (4:30 p/km) 2 min Rec
Rest/ cross-train45mins easyLong run, gentle pace: 60-75 mins
2Rest/ cross-train3 mile tempo
Quicker than 10k race pace
+1 mile warm up and down
30mins easy5k Paced Run
Aim for 22:30
Rest/ cross-train5 x 1km
@7:15 p/m (4:30 p/km) 90s Rec
45mins easy
330mins easyRest/ cross-trainRest/ cross-train5 x 800m
@7:15 p/mile (3:36 p/800m) 90s Rec
Rest/ cross-train45mins easyLong run, gentle pace: 60-75 mins
4 (recovery week)Rest/ cross-train3 mile tempo
Quicker than 10k race pace
+1 mile warm up and down
Rest/ cross-trainRest/ cross-train45mins easyRest/ cross-trainRest/ cross-train

Time commitment: You will need to commit roughly 10-12 hours of work a week over the course of the 45 minute 10k training plan in addition to any time spent cross training.

Breakthrough Sessions: These sessions are meant to be challenging intense efforts, treat them as mini-milestones towards your target:

  • 800m Reps – should be reps at 07:15 p/m pace (3:36 per 800m) with a 90sec jogged recovery.
  • 1km Intervals – 07:15 p/m pace (4:30 per km) with a 90sec jogged recovery.
  • 2km Intervals – 07:15 p/m pace (4:30 per km) with a 2min jogged recovery.
  • 5km Time Effort – run a 5k race/training run at your maximum, try and aim for a sub 22:30.

Breakeven Sessions: These sessions are used for recovery and maintaining fitness. They should afford you the opportunity to prepare both mentally and physically for the breakthrough sessions.

  • Easy Run – this should be no quicker than 08:45 p/m.
  • Long Run – this doesn’t need to be any longer than 75 minutes.

The 45 minute 10k plan has been put together so it is cyclical and can be used over a period of weeks until you feel you are ready for your 10k event. At the end of each cycle you can repeat from the beginning or tweak the plan to suit your current ability and time commitments etc. As you improve you’ll  maybe want to incorporate some sessions from our other 10k training plans.

If, after a couple of rotations you want to make the plan harder, you could slowly increase the number of reps for the breakthrough speed sessions. Introduce changes slowly and over a few weeks, i.e., Week 1 = 3x2km Reps, Week 5 = 4x2km Reps, Week 8 = 5x2km reps, etc. Obviously there is only so far you can go with this, there would be no point in extending these way beyond the 10k distance. The other way of making the plan harder is to adjust the pace slightly and run faster!

It is recommended that after three months of using the 45 minute 10k plan that you reduce your training for a period of one to two weeks to allow your body time to recover from the impact of running. This should mean more time cross-training with a couple of nice easy runs every few days to keep the legs ticking over.

To realise improvements it’s worth remembering that training is cumulative and it takes time and dedication to follow any training plan and achieve the results you want.

13 Responses

  1. David says:

    Hi, if I plan on following this plan for more than a cycle, would it be ok to skip the recovery week?

    • Matt says:

      Hi David, I wouldn’t advise you skip it but if you were intending to I would suggest you made sure you took the recovery week on the very second cycle. I have followed the plans and skipped recovery weeks myself and it’s okay to do so occasionally, but to do it continuously would be putting yourself at risk of over-training in my view. But of course, it is up to you: the plans here are guidance for you, you know your body better than anyone.

    • Stuart says:

      Yes, totally agree with Matt on this. I badly injured myself just through over-training (3 months no running). I was following a plan that involved running every day, even twice a day with very little recovery. Bad idea. Developed a nasty combination of hamstring and knee problems that put me out for weeks. A lot depends (I think) on how old you are – I’m in my 40s now so absolutely have to have those recovery weeks. But to be honest, sticking with the recovery slots I think has made me quicker.. Less is more and all that!!

  2. Stuart says:

    Thanks for such a wonderfully straightforward plan! Just coming back into training after a 3-month injury hiatus. First week went fine; even managed quicker pace on the week 1 intervals. Now into the second week, and, as I suspected, the tempo 3-miler was a bridge too far – especially at a 7 min/mile. I was on the money for mile 1, but pace inevitably drained away – ended up averaging a rather sluggish 7.26. Wondering if anyone else finding that first tempo run a nightmare? It’s interesting as I’m not finding the intervals that hard (I mean I can pace them even quicker than 7.15); I’m guessing / hoping that going through the cycle a second/third time, those tempo runs will improve?

    • Matt says:

      Hi Stuart, yes stick with the tempo runs. The first cycle round will be hard to hit all the targets but after 2-3 cycles you should feel more comfortable with hitting the pace for all the sessions. Are you doing the interval runs on a treadmill or outside?

      • Stuart says:

        Hi Matt,
        Thanks for this. Yes. I’ll stick with and hopefully those tempo runs will get more doable! No, I’ve never really trained on a treadmill.

  3. Stuart says:

    Thanks for such a simple and easy-to-manage plan! Just finished week 1 and going well so far. It’ll be interesting to see how I fare next week – especially the 3 miles @ 7min/mile tempo run. I’m kinda sceptical of holding that pace over that distance. But I’ll let you know how I get on!!

  4. Clive says:

    Could you elaborate more on ‘3 mile tempo’? what is the pace and duration for this? thanks.

  5. Calum Blair says:

    When it says go faster than race pace – what sort of speeds is that roughly? 14-15km/hr for the 45 minute 10k?

  6. Simon Hugh Thomas says:

    Hi,

    After 2 months of traininig, I’ve recently completed my first 10k – 45:15, and completed my first park run – 21:15. Today I started the sub 18min 5k training plan. My question is; lets say I manage to get close to the sub 18mins; then will my 10k improve to same extent?

    • Matt says:

      Hi Simon, I would expect your 10k time to improve, sure, but perhaps not as much as if you were following just a 10k plan. Good luck.

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