The ability to run 10k in 45 minutes or less is one I’ve often envied.
As a long-distance runner, I’ve spent the last few years focusing on distance and stamina rather than speed.
As a result, my shorter-distance times have been pretty slow – embarrassingly slow at times.
I’ve been training at a marathon or ultra-marathon pace, while friends of mine who are relatively new to running have been beating me hands-down in the shorter distances.
I would be happy to run 10k in 55 or 60 minutes while my friends finish in under 50 minutes. So, I decided to work on my short-distance speed – and my first target was to run a 10k in 45 minutes.
After a few weeks of building up to it, I finally went out and did it – with 25 seconds to spare. (Check it out on Strava).
Now I’ve set the
In this guide, we will cover how to run a 10k in 45 minutes and provide a full training plan to run a sub 45 minute 10k to help you achieve your goals.
Ready, let’s train!
What Pace Per Mile Is Needed To Run A 10k In 45 Minutes?
To run 10k in 45 minutes, you will need to run 7:15 per mile or 4:30 per kilometer.
However, since most people looking to run 10k in 45 minutes want to break 45 minutes as a barrier (running 44:59 or faster), aim to run the race at just under 7:15 pace. This will give you a tiny buffer on race day to cross the finish line in under 45 minutes.
If you are running on a track, 10k in 45 minutes works out to roughly 1:48 per 400 meters and 3:37 for 800 meters.
Here are the pace charts for a 10k in just under 45 minutes:
45 Minute 10k Pace Chart: Miles
| Mile | Split |
| 1 | 7:15 |
| 2 | 14:29 |
| 3 | 21:44 |
| 4 | 28:58 |
| 5 | 36:13 |
| 6 | 43:27 |
| 6.2 | 44:59 |
45 Minute 10k Pace Chart: Kilometers
| Kilometer | Split |
| 1 | 4:30 |
| 2 | 9:00 |
| 3 | 13:30 |
| 4 | 18:00 |
| 5 | 22:30 |
| 6 | 27:00 |
| 7 | 31:30 |
| 8 | 36:00 |
| 9 | 40:30 |
| 10 | 44:59 |
What Is A Sub 45 Minutes For 10K On A Treadmill?
If you are training to run 10k in 45 minutes on the treadmill, your race pace workouts will be run at a treadmill speed of 8.2 mph (13.3 km/hr).
Can I Break A 45 minute 10K?
Running a sub-45-minute 10k race time is an appropriate goal if you’ve run a 10k under 50 minutes or faster or a 5k under 22:30.
You should also be able to run one mile in 7 minutes and 15 seconds (or at least one kilometer in 4:30, though preferable 2-3 without stopping), as this will be your race pace for a 45 minute 10k race.
What Types of Workouts Are Included In a 10K Training Plan?
Our sub 45 minute 10k training plan involves running 4-5 days per week and taking at least one rest day per week.
You should be able to run 5 miles comfortably without stopping and have about 5-12 hours per week to train.
Make sure you have a good aerobic base before you start this training schedule because it is necessary before layering on speed sessions with fast running and VO2 max interval training.
To run 10k in under 45 minutes, you must follow a well-rounded training program with interval workouts, fartleks, tempo runs, hills, distance runs, cross-training, and strength training.
- Distance Run: Base-building training runs to improve your endurance.
- Easy Run: Run at a conversational pace to aid recovery from speed workouts and hard efforts.
- Long Run: Long endurance workouts to improve physical and mental stamina. You should run at a comfortable, conversational pace, at an effort of 6 on a scale of 1-10, where 10 is max effort.
- Threshold Interval Workouts and Tempo Runs: The lactate threshold occurs around 83-88% of your VO2 max, so your threshold run pace would be the pace you are running at 83-88% of your VO2 max according to your lab results or roughly the pace you could hold at max effort for an hour of running. For most runners, the threshold run pace is about 15-20 seconds per mile (9-12 seconds per kilometer), slower than your 10k race pace. Therefore, if you are training to run a sub 45-minute 10K race, your tempo runs and threshold interval workouts should be run around 7:30-7:35 minutes per mile or about 4:39-4:42 minutes per kilometer.
- Cross Training: Non-running aerobic workout. Examples include cycling, swimming, rowing, elliptical, aqua jogging, and hiking.
- Rest Day: No structured exercise. Focus on rest and recovery (stretching, foam rolling, taking it easy).
- Strides: Accelerations where you reach your max sprinting speed by the end of each one.
- Time Trial: Race-pace effort to assess your fitness level and rehearse the race experience.
- Speed work: Trackwork that will involve race pace intervals and VO2 max intervals. These speed workouts get your body used to running fast and build anaerobic fitness, improving VO2 max and running speed.
- Shake Out Run: Very relaxed run to loosen up the day before a race or key workout.
- Warm-up: Easy jog to warm up.
- Cool down: Easy jog to recover.
10km in 45 Minutes Training Plan
This 6-week 10k training plan will help you break 45 minutes in the 10k.
In addition to the workouts listed on your training schedule below, try to add 2-3 days of strength training per week with full-body exercises like lunges, squats, step-ups, and plyometrics.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Rest or 30-45 minutes cross-training | Warm up 1 mile 4 x 800 meters in 4:00 with 200 meter jog in between 8 – 10 x 400 meters in 2:00 with 200 meter jog in between Cool down 1 mile | 3 miles easy run | Rest day | Warm up 2 miles 10 x 100 meter or 30-45 second hill sprints 1 mile cool down | 3-4 miles easy run | Long run 5 miles |
| Rest or 30-45 minutes cross-training | Warm up 1 mile 8 x 1,000 meters in 4:30 with 200 meter jog in between Cool down 1 mile | 4 miles easy run | Rest day | Warm up 1 mile 2 x 15 minutes at 7:30-7:35 minutes per mile with 90 seconds in between 4 x 30 seconds at sprint/mile pace with 30 seconds rest Cool down 1 mile | 3-4 miles easy run | Long run 6 miles |
| Rest or 30-45 minutes cross-training | Warm-up 1 mile 3 x 1 mile in 7:00-7:15 with 200 meter jog in between 2 x 800m at 5k pace 2 x 400 at mile race pace Cool down 1 mile | 3-4 miles easy run | Rest day | Warm-up 1 mile 2 x 20 minutes at 7:30-7:35 pace with 90 seconds in between 4 x 30 seconds at sprint/mile pace with 30 seconds rest Cool down 1 mile | 3-4 miles easy run | Long run 7 miles |
| Rest or 30-60 minutes cross-training | Warm up 1 mile 6 x 100m strides 5k time trial in 22:30 or faster (Hit the first mile in 7:15 minutes, and then stay steady or pick up the pace) Cool down 2 miles of easy running | 4-5 miles easy run | Rest day | Warm up 2 miles 10-12 x 100-200 meter or 30-60 second hill sprints 1 mile cool down | 4-5 miles easy run4 x 50-75m strides | Long run 8 miles |
| Rest or 45-60 minutes cross-training | Warm up 1 mile 2 x 2 miles in 14:00 – 14:30 200 meter jog 4 x 400 meters in 1:44 or faster with 90 seconds recovery in between Cool down 1 mile | 5-6 miles easy run | Rest day | Warm up 1 mile 35-40 tempo run (7:30-7:35 min/mile) 1 mile cool down | 4-5 miles easy run 4 x 50-75m strides | Long run 6 miles |
| Rest or 45 minutes cross-training | Warm up 1 mile 3 x 1,000 meters in 4:30 with 200 meter jog in between 4 x 400 meters in 1:46-1:48 with full recovery Cool down 1 mile | 4-5 mile easy run | Rest day | 20 minute easy jog + 4 75m strides | 10k Race | Shake out or active recovery walk |
After you crush the 45 minute 10k on race day, consider training for a longer distance race like a half marathon!
If you are looking for one-on-one guidance, we have our very own running coach who would be happy to help you out on your journey.
Excellent advice on how to run a 10k in 45 min, I shall see how that goes over the next few weeks.
Thank you.
Thanks a lot it’s working