Sub 45 minute 10km

Distance: 10km

Target pace: 4:30 per km

Our Sub 45 minute 10km training plan is over 8 weeks and is completely free to use.

You can decide if you want to do all 8 weeks or start at any point during the training plan, it's completely up to you.

With this 10k plan we're looking to work on shorter, faster sessions to get you hitting your ambitious 10k target. Focus on the speed and tempo runs to get used to pushing yourself out of your comfort-zone. Your long runs for most of the 8 weeks will go well beyond race distance. This will make sure you are ready to push that bit harder for the race to smash your target time. Of course, nobody knows your bodybetter than you so you can drop a few ks if you feel you need it. If you need additional rest time, think about swapping some of the easier 'rest' runs with some yoga or non impact cross-training.

Ready to get started on your journey?

Week 1 -

 Distance: 48.5 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 5 x 1.5km (Race pace) x 400m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 7km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 16km
Pace: 5:32 - 6:15 / km

Week 2 -

 Distance: 42.0 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 6 x 800m (F) x 200m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 8km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 5km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 12km
Pace: 5:32 - 6:15 / km

Week 3 -

 Distance: 51.0 km -

 Number of runs: 5

Monday

Rest

Tuesday

Tempo - 1.5km WU, 6 x 1.2km (Race pace) x 300m (S), 1.5km CD
Pace: 4:21 - 4:51 / km

Wednesday

Easy - 8km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 17km
Pace: 5:32 - 6:15 / km

Week 4 -

 Distance: 48.0 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 5 x 1km (T) x 400m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 9km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 7km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 14km
Pace: 5:32 - 6:15 / km

Week 5 -

 Distance: 43.0 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 5 x 800m (F) x 200m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 7km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 13km
Pace: 5:32 - 6:15 / km

Week 6 -

 Distance: 47.8 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 8 x 400m (F) x 200m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 10km
Pace: 5:17 - 5:47 / km

Thursday

Tempo - 1.5km WU, 6km (T), 1.5km CD
Pace: 4:21 - 4:51 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 16km
Pace: 5:32 - 6:15 / km

Week 7 -

 Distance: 44.2 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 3 x 3km (Race pace) x 400m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 6km
Pace: 5:17 - 5:47 / km

Thursday

Easy - 10km
Pace: 5:17 - 5:47 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Long run - 10km
Pace: 5:32 - 6:15 / km

Week 8 -

 Distance: 32.6 km -

 Number of runs: 5

Monday

Rest

Tuesday

Intervals - 1.5km WU, 6 x 400m (F) x 200m (S), 1.5km CD
Pace: 3:50 - 4:09 / km

Wednesday

Easy - 5km
Pace: 5:17 - 5:47 / km

Thursday

Easy - 6km
Pace: 5:17 - 5:47 / km

Friday

Rest

Saturday

Race pace - 5km
Pace: 4:30 / km

Sunday

Race - 10km
Pace: 4:30 / km