10K Sub-45 Plan

10K Sub-45 Plan

$19.99
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10K Sub-45 Plan
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  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
  • 10K Sub-45 Plan
10K Sub-45 Plan

10K Sub-45 Plan

$19.99
  • 12-Week 10K Sub-45 Plan (PDF, Printable)

  • Structured Phases

  • Weekly Coach’s Notes

  • Target Workouts

  • Warm-up, Cool-down & Running Drills (RD)

  • Precise Pace Chart (km/mi)

  • Load Indicators (Low / Medium / High)

  • Glossary of Training Terms

  • Bonus Resources
About this plan

This intermediate-to-advanced program is designed for runners who already have a consistent base and want to break into the sub-45 club.

Over 12 weeks, the plan builds from short intervals, and progression runs into longer tempos and demanding 1000m repeats, with recovery weeks to absorb the training. By the final taper, you’ll be primed to race fast and confident.
Details / Who is this for?
  • Duration: 12 weeks
  • Weekly Training Volume: ~26–54 km (16–34 miles)
  • Level: Intermediate to Advanced
  • Goal: Run 10K in 44:59 or faster

Best Suited For:

Runners who’ve already completed a 10K and want to improve significantly. Intermediate athletes train 4–5 times per week. Runners are motivated by structured, progressive speed and endurance work.

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