Sub-45 10K Race Pace Repeats

Workout - Sub-45 10K Race Pace Repeats

• 10min @ 6'00''/km
• 8 lots of:
  • 1.0km @ 4'30''/km
  • 1min rest
• 10min @ 6'00''/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-race-pace-repeats-9a591ce9

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

Intro

Lee Grantham’s video on “How to Finally Run a Sub-45 Minute 10K” is worth watching. The main ideas are below so you can start one of these workouts today. For the full picture, check out the original video.

Key points

• Settle into a comfortable 4:30 min/km pace (about 7:15 min/mi) for the first 7-9 km, then raise your effort for the remaining 1-3 km.
• Build your ability to hold race pace by working through interval sessions with gradually larger volumes.
• Use short recovery windows (around 60 s) between reps to strengthen your breathing mechanics and adapt to heart-rate swings.
• Combine blocks of race-pace running with shorter bursts at about 10% faster to develop a higher ceiling.
• Treat your target pace as flexible. Move it up as you improve.

Workout example

Session 1, 1 km repeats:

• Begin with 10-15 min of easy running.
• Run 8 x 1 km at 4:30 min/km with 60 s jog/walk recovery between each rep.
• If 4:30 feels out of reach, do 4-5 reps to start and add one per week until you hit 8.

Session 2, 1.5 km repeats:

• 5 x 1.5 km at 4:30 min/km, 60 s rest between.
• Start with 3 and work up to 5 reps.

Session 3, 8-minute tempo:

• 4 x 8 min at 4:30 min/km (or a touch quicker), 60 s between each.

Session 4, progressive run:

• Run 4 km easy, 4 km at ~5:30 min/km, then finish the last 4 km at 4:30 min/km.

Session 5, 3 km repeats:

• 3 x 3 km at 4:30 min/km, 60 s recovery.

Session 6, speed work:

• 12 x 2 min intervals at ~4:00 min/km (roughly 10% faster than race pace), 60 s between.

Closing note

Work through these sessions, dial in the paces based on where you are now, and log them in the Pacing app. Best of luck reaching that sub-45 minute 10K.

References

• How to Finally Run a Sub-45 Minute 10K - YouTube (YouTube Video)