45 Minute 10k Training Plan


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 08:45 p/m.
  • 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

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  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!

  9. Linda says:

    Is it ok to do 45 mins easy run instead of cross training on sub 45 min 10k plan

  10. I have been following this training plan since August (on the second cycle now). It is a well balanced schedule with frequent speed/tempo sessions as well as easy/rest days giving the body plenty of time to recover. The 4-week cycle fits perfectly around my period meaning that I can take it easy during the 4th week without feeling guilty… 🙂
    I picked this plan because aiming high motivates me: I have a 10k race in early October – by that time it is unlikely that I will achieve the 45 min milestone, but maybe a month later or next year… Since following the plan I have done some parkruns and my 5k time improved from 23:50 to 22:44.

  11. Lucas Reynes-Matter says:

    I am on the second cycle of the 45 min 10k running plan. I am enjoying it very much and making good progress but sometimes after the harder workouts, I get headaches and physical exhaustion. I feel fine whilst running but start to tire about and hour or so after my run and I feel bad for the rest of the day. I think it is linked to dehydration as I don’t urinate as often as usual when this happens and often my urine is quite dark. This happens despite my drinking lots of water after my run. I only really get this problem on harder and longer workouts.(e.g. I did 4x2km at a pace of 4.25 when this last happened) I have bought some isotonic drinks to see if this will help but was wondering if anyone might have any tips for me as it spoils the rest of my day? Any help would be much appreciated!

    • Daveb says:

      Hydration after the run is a too late, make sure you drink a fair bit 1-2 hours beforehand (and try generally to keep hydrated the days before). You could always try a looped run passing back home/somewhere you’ve stashed a drink half way through your longer run to get another drink.

    • Chris says:

      Lucas, make sure that you are fueling for your longer runs properly – my guess is that your dehydration is caused by not drinking enough water in the hours *before* your run, rather than just after. Get some fuel in soon after you finish as well – hopefully this will help!

  12. Mr T-P says:

    Hi there. I live somewhere where flat ground is pretty hard to find without boring myself to death going round a soggy park endlessly. Is there any merit in using GAP for Matching inclined sections In the workouts?

  13. Diego says:

    Finished the 2nd cycle of my 1:45 Half Marathon plan. With these 8 weeks I was able to reduce my 10K time from 48:22 to 46:49. Working hard to try the Half Marathon aiming for <1:50.

  14. Donal Gilman says:

    The 10k plan only goes up to 4 weeks looking for 8vtoc12 weeks plan hoping to get my 10k time down to a sub 40mins but would like to break 50mins and work from there have broke 40mins loads in my 20s in the 1990s pb of 35mins 45s from 1991 5k sub 18mins a few times that was then this is now I’m 55 in March

    • Matt Matt says:

      Hi Donal, the plans are cyclical so you should repeat the 4-week cycles of the plan for the twelve weeks. You might find that you are ready to try a PB attempt after 2 cycles (8 weeks) rather than 3. Good luck with your training.

  15. Ian says:

    For the temp run. When you suggest 7.45/mile does that include your slower pace during the warm up and cool down or is it just the pace for the 3 mile?
    Really enjoying the program so. Started at the 50 min and move up to the 45. Its keeping me engaged and no overtraining. Thx

    • Matt Matt says:

      Hi Ian, that’s 7:45 for the 3 miles in the middle. Pleased to hear you are enjoying the plans, good luck.

      • Anonymous says:

        Wow. I feel like I’m hearing back for a celebrity. Thanks again. I’ve been running those tempos too quick.

  16. Ruzza says:

    Hi, So I’m just doing this as part of like general fitness and don’t have a race planned. when should I go for the sub 50 minute 10k? is there any point in the schedule where i should go for it ?

    • Matt Matt says:

      Hi, have a look at the FAQ page as this has a section in it regarding your query.
      Any further queries just let me know! thanks.

      • Ruzza says:

        Ah yes, brilliant thank you very much. I’ve really gotten into running during lockdown and found all of these different training techniques a bit daunting as there are soo many all with different suitable times to do them at. this really helped break it down and structure it so that I’m getting everyhting in but also not overworking myself.
        thank you!

  17. Beth says:

    Quick question, how fast should the long runs be? By ‘gentle’ pace, is that faster it slower than easy recovery runs?
    Thank you!

  18. Annika says:

    Hi Craig,

    Could I please ask about the below comment, it suggest 10-12 hours/week running, which would be almost two hours a day.

    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.

    I might be reading it wrong, but would you mind clarifying?


  19. chris says:

    Hi, this says you need to commit to 10-12 hrs a week, but the training plan above doesn’t get to even half that. Am I missing something? Also can I use heavy days on the weights on my rest day? Cheers

  20. Tyler says:

    Did you ever creat a pdf layout of the training plan?

  21. Sophia says:


    I may have understood wrong?
    Intervals and breakthrough sessions are done at 4:30m/km pace, and tempo at 4:21m/km pace?
    Why is a tempo session faster than interval session..
    thank you so much for clarifying, its an interesting plan, i look forward to trying it!

    • Matt Matt says:

      Hi Sophia, you are quite right to raise the question as you have picked up on a typo! Thank you very much for asking. I have modified the table and added a description of the Tempo run to the Breakthrough sessions on the page for clarity. In summary, the tempo run should NOT be quicker than the interval/ race pace sessions. Apologies for the confusion. Good luck with your training and let us know how it goes. Cheers!

  22. Hannah says:

    Hey Matt! Getting ready to run my 10k and I was curious if you have any suggestions on the best splits to achieve this (coming from someone who foolishly ran her last 10k with mile splits of 6:40, 7:01, 7:22, 7:33, 7:46, 7:57).

  23. Ilay says:

    Hi Matt. I’m currently run a 7km in a 32 minutes. Do you think i can run a 44 minutes for 10 km in a month? And Do you think i should run it through this program or just keep run and i will succes?

  24. Jamie Green says:

    Hey Matty,
    I just wanted to thank you for the above plan, I have been trying to break the 45 minute 10k for many years after following your structured plan, I completed 10k today in 43:15 I’m absolutely made thanks

  25. Simon Hurley says:

    Hey Matt,

    I’m currently 55min 10k, looking to achieve 45. so a big step. I was wondering if you managed to produce that PDF at all? Also, do you feel there should be a min distance I should be doing a week along with the training plan?

  26. Chris says:

    Any Chance you could make these plans printable so I could put on a noticeboard for quick reference?
    Great resource by the way, thanks.

    • Matt Matt says:

      Hi Chris, yes it’s something I’m looking into at the moment actually. Hopefully in a week or so there will be the option to open a PDF version for you to print out. Cheers.

  27. 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 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!!

  28. 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 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.

  29. 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!!

  30. Clive says:

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

  31. 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?

  32. Simon Hugh Thomas says:


    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 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.