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