10K training
A 10K training plan to break 45 minutes.
Sub-45 means 4:30/km. This level needs four runs a week and patient progression.
Intervals
6 × 1 km at 4:25/km with 90 s recovery.
Threshold
4 × 8 minutes at 4:40/km.
Easy mileage
30–45 km a week depending on background.