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10K plan · 45 min

10K in 45 min: 10-week plan

10 weeks, 4 runs a week, to run a 10K in 45 min (4:30/km). Written for a VMA around 15 km/h. Week 1 is about 30 km; the biggest week reaches 44 km and the longest run lasts 1h15. Every session has its targets: a share of VMA for easy runs and intervals, your goal pace for race-pace work.

Weeks
10
Runs per week
4
Biggest week
44 km
Race pace
4:30 /km

Free account, you choose the start date. Every session can be moved or edited afterwards.

Weekly volume

12345678910
  • Base
  • Speed and 10K pace
  • Taper

Week-by-week schedule

Every session with its targets. Each one carries a step-by-step workout that goes to your watch once the plan is imported.

Targets are a share of VMA or your goal pace. Once the plan is imported, OpenAthlete works them out from the VMA in your profile, and your Garmin, COROS or Suunto watch shows your own paces.

Base

Easy volume, short fast reps and strides. The long run grows a little each week. Week 4 is lighter, to absorb the work.

Week 1Base30 km
  • TueFartlek20 min warm-up, 8 × (1 min fast at 92–97% VMA / 1 min easy), 10 min cool-down.92–97% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run45 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 2Base33 km
  • Tue30/30 intervals20 min warm-up, 14 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 20 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run55 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 3Base36 km
  • Tue30/30 intervals20 min warm-up, 16 × (30 s at 100–105% VMA / 30 s jog), 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 25 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 4Easier week28 km
  • TueEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run40 min at an easy, even pace (62–70% VMA).62–70% VMA

Speed and 10K pace

VMA intervals and reps at 10K pace: the hardest block of the plan. Week 8 is lighter, to absorb the work.

Week 5Race pace38 km
  • TueVMA intervals20 min warm-up, 10 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • FriThreshold20 min warm-up, 2 × 10 min at threshold (85–88% VMA) with 90 s jog between, 10 min cool-down.85–88% VMA
  • SunLong run1h00 at an easy, even pace (62–70% VMA).62–70% VMA
Week 6Race pace43 km
  • Tue10K pace20 min warm-up, 6 × 1 km at 10K pace (4:30/km) with 90 s jog between, 10 min cool-down.Goal pace 4:30/km
  • WedEasy run50 min easy (62–70% VMA).62–70% VMA
  • FriTempo run20 min warm-up, 30 min steady (80–84% VMA), 10 min cool-down.80–84% VMA
  • SunLong run, fast finish1h10 in all: easy (62–70% VMA), then the last 10 min at 80–84% VMA.62–70% VMA80–84% VMA
Week 7Biggest week44 km
  • TueVMA intervals20 min warm-up, 6 × 800 m at 95–100% VMA with 2 min jog between, 10 min cool-down.95–100% VMA
  • WedEasy run50 min easy (62–70% VMA).62–70% VMA
  • Fri10K pace20 min warm-up, 3 × 2 km at 10K pace (4:30/km) with 2 min jog between, 10 min cool-down.Goal pace 4:30/km
  • SunLong run1h15 at an easy, even pace (62–70% VMA).62–70% VMA
Week 8Easier week32 km
  • Tue10K pace20 min warm-up, 4 × 1 km at 10K pace (4:30/km) with 90 s jog between, 10 min cool-down.Goal pace 4:30/km
  • WedEasy run40 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides40 min easy (62–70% VMA), then 6 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunLong run50 min at an easy, even pace (62–70% VMA).62–70% VMA

Taper

Less volume, a little intensity to stay sharp, and you start the race fresh.

Week 9Taper34 km
  • TueVMA intervals20 min warm-up, 6 × 400 m at 100–105% VMA with 90 s jog between, 10 min cool-down.100–105% VMA
  • WedEasy run45 min easy (62–70% VMA).62–70% VMA
  • Fri10K pace20 min warm-up, 3 × 1 km at 10K pace (4:30/km) with 90 s jog between, 10 min cool-down.Goal pace 4:30/km
  • SunLong run55 min at an easy, even pace (62–70% VMA).62–70% VMA
Week 10Race week26 km
  • TueEasy run with goal pace35 min easy, with 4 × 1 min at 10K pace (4:30/km) in the second half.62–70% VMAGoal pace 4:30/km
  • WedEasy run30 min easy (62–70% VMA).62–70% VMA
  • FriEasy run + strides25 min easy (62–70% VMA), then 4 strides of 20 s: fast but relaxed, walk back between them.62–70% VMA
  • SunRace day: 10KRace day. Settle at 10K pace (4:30/km) from the start and hold it; only speed up in the last kilometres if your legs say yes.Goal pace 4:30/km

Paces for this goal

Finishing in 45 min means 4:30 per kilometre on average. The plan writes every target as a share of VMA or as this goal pace. If your recent races say otherwise, check your VMA or a recent result before you start.

VMA calculatorRace time predictorPace calculator and splits

Paces for a VMA of 15 km/h

The VMA this plan is written for. With a different VMA, the same percentages give your own paces.

Used forTargetPace /km
Easy and long runs62–70% VMA5:43–6:27
Tempo runs80–84% VMA4:46–5:00
Threshold85–88% VMA4:33–4:42
Long intervals, fartlek92–97% VMA4:07–4:21
VMA intervals (800 m)95–100% VMA4:00–4:13
Short intervals (30/30, 400 m)100–105% VMA3:49–4:00
Goal pace45 min4:30

Send the plan to your watch

Once imported, structured sessions go to Garmin, Suunto and COROS watches with their steps and paces. Activities come back from your watch or Strava and are matched to the planned session.

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A plan is a draft. Your calendar is the real thing.

Import a plan, then move, shorten or swap sessions as your weeks happen. Fitness and fatigue follow.

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