How Do You Train For a Sub 45 Minute 10k? - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “How Do You Train For a Sub 45 Minute 10k?” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Speed‑first intervals: Run faster than your goal 10k pace (e.g., 5k race effort) to make the target pace feel easier.
Easy runs matter: Keep easy runs truly easy to build mileage without excess fatigue.
Weekly structure: Mix easy runs, a single hard interval day, and a longer run placed away from the speed work.
Hill work: Short, sharp hill repeats improve strength and form.
Race‑day prep: Practice in your race kit and plan your pacing in chunks (e.g., 2 k at a time). Your final weeks of preparation are crucial. While the distance is different, many of the same principles apply when you’re Mastering the Marathon Taper: Proven Pacing Strategies for Your Final Weeks, so be sure to dial in your nutrition, sleep, and race-day logistics.

Workout Example

Savage 10k PB Session (Week 3)

1. Warm‑up 10‑15 min easy
2. 1 mile @ 10k goal pace (≈4:30 min/km)
3. 8 × 60 sec @ 5k race effort (≈4:00 min/km) with 60 sec easy jog between
4. 1 mile @ 10k goal pace
5. Cool‑down 10 min easy

5432 Interval Set (Week 6) – repeat twice

- 5 min @ 10k goal pace
- 4 min @ 5k race effort
- 3 min @ 10k goal pace
- 2 min @ 5k race effort
- 1 min fast (all‑out) with 1 min easy recovery between each
- 3 min easy between the two sets

All paces are in minutes per kilometre; adjust to your own race‑pace numbers.

Closing Note

Give these sessions a go, tweak the paces to match your current fitness, and track them in the Pacing app. You’ll be one step closer to that sub‑45‑minute 10k—good luck, and enjoy the run