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
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Intro
Lee Grantham’s video on How to Finally Run a Sub-45 Minute 10K is well worth watching, and we’ve distilled the main ideas here so you can get started with one of these workouts today. For the full picture and additional context, check out the original video.
Key Points
- Settle into a comfortable 4:30 min/km pace (≈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 a series of interval sessions with gradually larger volumes.
- Use short recovery windows (≈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 ~10% faster to develop a higher ceiling.
- Think of 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 × 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 × 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 × 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, finish the last 4 km at 4:30 min/km.
Session 5 – 3 km Repeats
- 3 × 3 km at 4:30 min/km, 60 s recovery.
Session 6 – Speed Work
- 12 × 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. You’ll get there with steady training—best of luck reaching that sub‑45 minute 10K! 🚀
References
- How to Finally Run a Sub-45 Minute 10K - YouTube (YouTube Video)