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Run a Sub-45 10K in 12 Weeks

10K Sub-45 Plan

Olympian-Designed Training Plan to Take You From 46–47 Minutes → 44:xx

This 12-week program, created by Olympic runner Ilya Tyapkin, gives you the exact structure you need to safely increase speed, strengthen endurance, and arrive on race day ready to hold 4:30/km (7:15/mi) from start to finish.

No more random intervals.
No more inconsistent training.
No more guesswork.

Just a simple, proven, week-by-week system for hitting Sub-45 with confidence.

What’s Inside 

12-Week Sub-45 10K Training Plan (PDF)
Structured Phases: Base → Build → Sharpen → Taper → Race
Intervals, progression runs, tempo runs, long aerobic runs
Warm-up, Cool-down & Technique Drills
Pace Chart (km/mi) – know exactly what pace to run every workout.
Bonus Tools: race-day checklist, fueling guide, recovery tips, calculators
Load Indicators: Low / Medium / High
Weekly Coach’s Notes – Guidance, effort descriptions, mindset cues, and weekly reminders
Weekly Mileage: ~26–54 km (16–34 mi)

What You’ll Achieve

Improve speed + endurance
Raise aerobic strength
Finish stronger in the last 3 km
Run comfortably at 4:30–4:35 min/km
Hit 44:30–44:59 on race day
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10K Sub-45 Plan  × 1 $19.99
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