10 km in 45 minutes training planner. Create your free workout.

10 K training plan

Are you looking for a training plan to run 10 km?

Get your workout schedule for free with Go&Race!

On this page you can generate 10 km training tables for times from 35 minutes to 1 hour and 15 minutes.
The starting point is the target time of your 10 km, so you can set up the table correctly and successfully complete a 10 K.

Once the target time has been established, just set some information in the following form to create the 10 km training plan.

Good workouts and good luck for your 10 km!

10 K training plan - Table generation

Select the unit (km or miles), the goal time, the race day. 10 K training plans are 8 weeks long. Weeks are set forcing event day to Sunday.

Unit	10 km Time [hh:mm]	10 km Race Date
Unit km miles	hh 01 mm 000102030405060708091011121314151617181920212223242526272829303132333435363738394041424344454647484950515253545556575859	Day 12345678910111213141516171819202122232425262728293031 Month JanuaryFebruaryMarchAprilMayJuneJulyAugustSeptemberOctoberNovemberDecember Year 20242025

Go&Race Liability Discharge - Checking the box on the side exonerates Go&Race from any responsibility for injuries that may have occurred during training. By checking the box you acknowledge that you are perfectly aware that Go&Race has no way of assessing the form of an athlete, which is why the table cannot be considered personalized and suitable for a specific athlete. Go&Race invites any athlete to perform any possible medical assessment before starting an athletic training and to be constantly followed by sports doctors and athletic trainers. The chart is not a prescription, does not guarantee any success and may contain errors and / or typos.

Press here to create your 10 km training plan

TRAINING PLAN: 10 km in 45 minutes

Duration: 8 weeks

Total length: km

Weekly average: km

Race pace: 4'30" min/km

Vers. 1.5, last update: 07/07/2023

The following table provides 4 weekly workouts. If you can only do 3 week workouts, do not consider the Wednesday workout.