How to Finally Run a Sub-45 Minute 10K - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of How to Finally Run a Sub-45 Minute 10K from Lee Grantham. 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

Aim to be comfortable at 4:30 min/km (≈7:15 min/mi) for the first 7‑9 km, then dig in for the final 1‑3 km.
Build race‑pace endurance with a progressive ladder of interval sessions, gradually increasing volume.
Keep rest intervals short (≈60 s) to train breathing control and heart‑rate fluctuations.
Mix longer race‑pace intervals with shorter, faster efforts (10 % quicker than race pace) to boost top‑end speed.
Treat the goal as a moving target; adjust paces as you get stronger.

Workout Example

Session 1 – 1 km Repeats

Warm‑up 10‑15 min easy jog.
8 × 1 km at 4:30 min/km with 60 s jog/rest between reps.
If 4:30 is too fast, start with 4‑5 reps and add one each week until you reach 8.

Session 2 – 1.5 km Repeats

5 × 1.5 km at 4:30 min/km, 60 s rest.
Begin with 3 reps and build to 5.

Session 3 – 8‑minute Tempo

4 × 8 min at 4:30 min/km (or slightly faster), 60 s rest.

Session 4 – Progressive Run

4 km easy, 4 km at ~5:30 min/km, final 4 km at 4:30 min/km.

Session 5 – 3 km Repeats

3 × 3 km at 4:30 min/km, 60 s rest.

Session 6 – Speed Work

12 × 2 min intervals at ~4:00 min/km (≈10 % faster than race pace), 60 s rest.

Closing Note

Give these sessions a try, adapt the paces to match your current fitness, and track them in the Pacing app. Consistency will bring you closer to that sub‑45 minute 10K—good luck and enjoy the progress! 🚀