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.

Other 10k training plans: Sub 60 min 10k training plan|| 55 minute 10k || 50 minute 10k || 45 minute 10k || 40 minute 10k || 35 minute 10k

45 minute 10k Training Plan

DayWeek 1Week 2Week 34 (rec week)
Monday45mins easyRest/ cross-train30mins easyRest/ cross-train
Tuesday30mins easy3 mile tempoRest/ cross-train3 mile tempo
WednesdayRest/ cross-train30mins easyRest/ cross-trainRest/ cross-train
Thursday3 x 2km
@7:15 p/m (4:30 p/km) 2 min Rec
5k Paced Run
Aim for 22:30
5 x 800m
@7:15 p/mile (3:36 p/800m) 90s Rec
Rest/ cross-train
FridayRest/ cross-trainRest/ cross-trainRest/ cross-train45mins easy
Saturday45mins easy5 x 1km
@7:15 p/m (4:30 p/km) 90s Rec
45mins easyRest/ cross-train
SundayLong run, gentle pace: 60-75 mins45mins easyLong run, gentle pace: 60-75 minsRest/ 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.

Breakeven Sessions – 45 minute 10k

These sessions are used for maintaining fitness & recovery. Preparing you for breakthrough sessions:

  • Easy Run – this should be no quicker than 09:15-09:45 p/mile.
  • Long Run – this doesn’t need to be any longer than 75 minutes.

Breakthrough Sessions – 45 minute 10k

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

  • Tempo Run – hard but sustainable effort, usually about 30 mins in total and aim for 07:45 p/mile pace for 3 miles with a 1 mile warm up/down either side.
  • 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.

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.

53 Responses

  1. Jason says:

    I am building back a base again this year (currently at 10-15 mpw for a month). For the year I wanted to
    1. Finish a half marathon (got to 11 miles last year but then had IT band problems)
    2. Sub 45 minute 10k (47:50 PR from a 7 mile run, can def drop substantially lower in a race)
    3. Sub 20 minutes 5k (Recent 21:05 minute PR)
    4. Sub 6 minute mile (6:15 PR last year, no recent attempt)

    I set my goals so the longer distance goals should be easier and can do in the summer and then with a larger base start some intervals to give the faster paced 5k a shot in Fall and hopefully get the mile along the way.

    It seems by my current 5k time, the 45 minute 10k should be doable by just upping long runs and doing a weekly tempo and strides, which was my general base building strategy. Do you think it would be worth doing something like this cycle instead? Seems like a lot more fast sessions which might increase injury risk, and that is the main barrier for the half.

  2. RP says:

    The plan mentions 10-12 hours of weekly workload. However, even with warm and cool down total time is around 5-6 hours. Can you please elaborate what is expected in remaining hours.

  3. Crystal says:

    Hi can I ask is it ok to add these running sessions onto my HITT weight training sessions. They are about 45-1hr 4-5 days a week.

  4. Mattias Uppström says:

    Why does it say you should commit 10-12 hours every week?

  5. Angel says:

    please kindly share this programme on

    • Jake says:

      Hi I’m on to second cycle of the plan, going great so far and thanks for creating this, I have completed a park run (5k at race pace – 21.19) on Saturday first week in this cycle, would you swap and do a slow run on Thursday in week 2 as that is essentially 5km hard, or if legs are feeling fine would you stick to plan on week 2 ?

  6. Henry Rogers says:

    Please can all the pacing be put in KM as well mile? My watch (and brain) work in KM

  7. Anonymous says:

    Thanks Matt I think I am that used to running 6 days a week it feels strange not to run but will take your advice and rest it cross train. Thanks

  8. Linda says:

    Is it ok to do easy 45 min runs on cross training days instead of cross training

    • Matt Matt says:

      Hi Linda, I would advise against it personally. For the rest/cross training days the idea is to give your ‘running legs’ a rest so if you can do an other form of exercise or rest then that would be best in my view. If you had to run then perhaps a short slow run would be better than a 45minute run. Cheers!

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