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

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Intro

Here’s a breakdown of “How Do You Train For a Sub 45 Minute 10k?” — a standout video from The Running Channel. It’s definitely worth watching in full, but we’ve extracted the core takeaways so you can get started with one of these sessions right away.

Key Points

• Speed-focused intervals: Running at higher speeds than your target 10k pace (think 5k race pace) makes your 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: Combine steady easy runs, one intense speed session, and a long run positioned away from your harder workouts.
• Hills build strength: Brief, intense hill repeats develop both power and running form.
• Prep for race day: Train in the gear you’ll race in, break your pacing into segments (2 km chunks work well), and nail the details in your final prep phase. The principles here align closely with what you’ll need when Mastering the Marathon Taper: Proven Pacing Strategies for Your Final Weeks, so lock in your 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 are in minutes per kilometre; adjust to your own race‑pace numbers.

Closing Note

Try these workouts, scale the paces to where you’re at fitness-wise, and log them in the Pacing app. You’re on your way to breaking 45 minutes for 10k—now get out there and have fun running.

References

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