Sub-45 10k Speed Session

Workout - Sub-45 10k Speed Session

• 10min @ 6'00''/km
• 1.6km @ 4'30''/km
• 8 lots of:
  • 1min @ 4'00''/km
  • 1min rest
• 1.6km @ 4'30''/km
• 10min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sub45-10k-speed-session-afb12b27

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Here’s a breakdown of How Do You Train For a Sub 45 Minute 10k? from The Running Channel. Worth watching in full. The core takeaways are below so you can get started with one of these sessions right away.

Key points

• Speed-focused intervals: running faster than your target 10k pace (think 5k race pace) makes goal pace feel less demanding.
• Recovery runs stay easy. True easy runs build aerobic capacity and weekly distance without piling on stress.
• Smart weekly plan: steady easy runs, one intense speed session, and a long run placed away from the harder workouts.
• Hills build strength. Brief, intense hill repeats develop power and form.
• Prep for race day: train in the gear you’ll race in, break pacing into segments (2 km chunks work well), and nail the details in the final prep phase. The principles here line up with Mastering the Marathon Taper: Proven Pacing Strategies for Your Final Weeks. Lock in fueling, recovery, and 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 in minutes per kilometre. Adjust to your own race-pace numbers.

Closing note

Try these workouts. Scale paces to your fitness and log them in the Pacing app.

References

• How Do You Train For a Sub 45 Minute 10k? - YouTube (YouTube Video)