Running A Sub 45 Minute 10k - The Running Channel

Aug 13, 2025

Here’s a quick summary of Running A Sub 45 Minute 10k from The Running Channel. It’s a great watch, and we’re breaking down the key workout so you can try it today. Be sure to check out the full video for all the details!

While this article focuses on a single, powerful race-simulation workout, if you’re looking for a complete guide, check out our deep dive on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Key Points

Start controlled: Start the race deliberately slow for the first 2 km. Don’t let the initial adrenaline rush make them your fastest segment.
Calm your nerves: Use a pre‑race walk or a few easy laps with a coach or friend to settle your mind and body before the effort begins.
Use a pacer: A pacemaker (or a friend counting laps) is invaluable. It helps you stay on target without having to constantly check your watch, which is a core component of solid race-day execution.
Relax when it gets tough: When you feel you’re off‑pace or fatigue is setting in, relax your breathing, drop your shoulders, and focus on maintaining a steady, even effort.
Adjust for heat: On hot days, be prepared to run slightly slower than your target pace. A small adjustment can prevent you from blowing up.

The Sub-45 10k Workout

This workout is designed to be a race simulation on a 400m track. To build the foundational speed necessary to hold a challenging pace, you’ll want to incorporate different kinds of sessions into your training week. For a closer look at those workouts, explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Warm‑up: 1‑2 easy laps (about 400 m total) with a coach or friend.
Race (25 laps on a 400 m track = 10 km):
- First 2 km (5 laps): Run at a comfortable pace, roughly 10‑15 seconds slower per km than your goal race pace.
- Remaining 8 km (20 laps): Settle into a steady pace that will bring you to a sub‑45‑minute finish (≈4:30 min/km). Use a pacemaker or a lap counter to stay on track. The speed you develop in your training is what makes this pace feel sustainable, and these same principles are crucial for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Final 2 km (last 5 laps): If you’re feeling strong, gradually increase your effort and aim for a powerful finish.
Cool‑down: 2‑3 easy laps to bring your heart rate down.

Practical Tips

Walk or jog a few laps with a coach or friend before the start to calm pre-race jitters.
Use a lap counter (or ask a friend to help) to avoid obsessing over your watch.
When fatigue sets in, focus on your breathing and keeping your shoulders relaxed.
Be smart about the weather. Adjust your pace by 5–10 seconds per km if it’s hot.

Closing Note

Give this 25‑lap track workout a try, tweak the paces to suit your own fitness in the Pacing app, and see how close you can get to a sub‑45 minute 10k. Good luck and enjoy the race! 🎉