10K Sub-45 Training Plan (12 Weeks)

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10K Sub-45 Training Plan

10K Sub-45 Training Plan

Level: Intermediate

Duration & Snapshot: 12 Weeks • 5 Runs per Week

Running a 10K under 45 minutes means averaging 4:30 min/km (7:15 min/mi). It’s a challenging but achievable milestone for runners with experience and dedication.

This 12-week plan, built by Olympian runner Ilya Tyapkin, blends intervals, tempo runs, progression runs, long runs, and strength work. Each week balances hard training with proper recovery so you avoid burnout and arrive at race day ready to give your best.

✅ Structured intervals from 200m to 1000m

✅ Progression & tempo runs for pacing discipline

✅ Long runs up to 14 km for endurance

✅ Strength training & drills to improve form

✅ Taper & race week guidance for peak freshness

By the end of 12 weeks, you’ll be ready to pace evenly, push when it matters, and cross the line under 45 minutes.

Training Plan Breakdown

The program is divided into phases, each with a clear purpose:

Base (Weeks 1–3) → Short intervals, progression runs, building aerobic foundation
Recovery (Week 4) → Reduced mileage to adapt & recover
Build (Weeks 5–7) → 400m intervals, structured tempo runs, long runs up to 14 km
Sharpen (Weeks 8–10) → 1000m repeats, longer tempos, strong endurance runs
Taper (Week 11) → Lower mileage, light intervals, sharpening
Race Week (Week 12) → Easy runs, strides, and race day at 4:30/km

Sample Week Preview

Here’s a snapshot of Week 7 (Build Phase):

Day	Session	Load
Monday	Rest	—
Tuesday	3 km WU + RD + 12 × 400m intervals @ 4:00–4:10/km (400m jogs) + 3 km CD	High
Wednesday	8 km easy run	Medium
Thursday	3 km WU + RD + 8 km tempo @ 4:30–4:40/km + 3 km CD	High
Friday	Rest	—
Saturday	14 km easy run + core workout	High
Sunday	Rest	—

Load = effort rating: Low / Medium / High, guiding intensity

How Does the Training Plan Work?

The Sub-45 program combines speed and stamina in a balanced structure:

Intervals (200m–1000m) → Build speed and efficiency
Tempo runs → Lock in race rhythm at controlled effort
Progression runs → Teach pacing discipline and patience
Long runs (up to 14 km) → Develop aerobic strength and mental resilience
Strength & drills → Improve form and prevent injuries
Taper & race week → Sharpen speed and recover fully before race day

What Paces Should I Train At?

This plan includes detailed pacing guidelines for every workout — from intervals to tempos, long runs, and recovery sessions. Each pace is carefully calculated to align with your race goal.

👉 All pace targets are clearly marked inside the downloadable PDF training plan, so you can follow the program with confidence and know exactly how fast (or easy) to run each session.

👉 Use the Pace Calculator to personalize your training splits.

Coach’s Insight

“To break 45 minutes, you need both patience and discipline. Keep easy runs truly easy, hit your intervals with focus, and trust the taper. On race day, pace steadily through 5K, then push with confidence in the second half.”

— Ilya Tyapkin, Olympian Runner & Coach

Helpful Resources for Runners

Final Words

This 12-week plan is ideal for experienced runners ready to push toward the sub-45 milestone. It blends endurance, speed, and race-specific sharpening so you’re primed for your best 10K yet.

Remember:

Consistency matters more than perfection
Easy runs are your foundation
Race day is about execution, not guessing

Your sub-45 10K is within reach — now go take it.

Start Training