If you are not quite ready then take a look at the 50 minute 10k training plan instead and then come back to this one once you are in a position to run at this pace.
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
Please read before starting a training plan:
Frequently Asked Questions | Signs of Overtraining
Your Speed/Distance Training Zones: 45 minute 10k
| Pace per Mile | Treadmill Pace | 400m / 800m Splits | 1km Pace | 5km Race Pace |
|---|---|---|---|---|
| 07:15 | 8.2 mph/ 13.3 km/h | 1:48 / 3:36 | 04:30 secs | 22:30 min |
45 minute 10k Training Plan
| Day | Week 1 | Week 2 | Week 3 | 4 (rec week) |
|---|---|---|---|---|
| Monday | 45mins easy | Rest/ cross-train | 30mins easy | Rest/ cross-train |
| Tuesday | 30mins easy | Rest/ cross-train | ||
| Wednesday | Rest/ cross-train | 30mins easy | Rest/ cross-train | Rest/ cross-train |
| Thursday | @7:15 p/m (4:30 p/km) 2 min Rec | Aim for 22:30 | @7:15 p/mile (3:36 p/800m) 90s Rec | Rest/ cross-train |
| Friday | Rest/ cross-train | Rest/ cross-train | Rest/ cross-train | 45mins easy |
| Saturday | 45mins easy | @7:15 p/m (4:30 p/km) 90s Rec | 45mins easy | Rest/ cross-train |
| Sunday | Long run, gentle pace: 60-75 mins | 45mins easy | Long run, gentle pace: 60-75 mins | Rest/ cross-train |
55 Minute 10k Training Plan Components
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.
Notes on the 55 Minute 10k Training Plan
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.
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
Hi Ian, that’s 7:45 for the 3 miles in the middle. Pleased to hear you are enjoying the plans, good luck.
Wow. I feel like I’m hearing back for a celebrity. Thanks again. I’ve been running those tempos too quick.
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 ?
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.
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!
Hello,
Quick question, how fast should the long runs be? By ‘gentle’ pace, is that faster it slower than easy recovery runs?
Thank you!
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?
Thanks,
Annika
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
Did you ever creat a pdf layout of the training plan?
Hi Tyler, thanks for the query. I’m working on that now, hope to have this as a feature soon. Cheers.