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
