Sub-45 10K

About the plan

A 12-week plan for runners aiming to run the 10K in under 45 minutes (4:30/km pace, or 7:15/mile). This time demands a good balance between aerobic endurance and the ability to sustain paces near threshold for extended periods. The program trains 5 days a week and progresses from hills and fast finishes to intervals of up to 5 minutes and 30-minute tempo runs. The long run reaches 1:25, building endurance for the final kilometers.