What does your run training look like?
I can run ~44 minutes or so on no training at all.
Getting down to 40 minutes takes ~20 miles/week.
36-37 minutes is more like 35-40 miles/week.
But that is with a really, really extensive running background and highschool/college PRs of 15:12 and 31:47
Better question- what does your training look like? If you run a 45min 10k, and I run a 35 min 10k, my training isn’t going to help you much because we’re on completely different levels. Post an average 2 weeks worth of training and any recent race results.
An easy run day
A run day alternating speed work/tempo weekly (speed work=track repeats 3x1600’s/4x800’s etc.)
A even paced 8 or so mile run 30-40 seconds slower than 10k goal pace.
sub-45 is a very broad definition. It includes people like ITU pros, and people like me. Although to be honest I could probably run a 44 on the Captain Canada plan. To get meaningful info you’re going to have to be more specific.
But if you’re running >45min and are an under-50 healthy male I’d guess the two things you need to work on to break 45 are 1) running more, and 2) your weight.
What does your run training look like?
On ST, I’d wager that ‘most’ folks here who post regularly can run a 45:00 10k on zero miles of training per week, if not well below that, just by cycling. I’m not even a close to gifted runner and I can run a 45:00 10k on close to zero miles of training per week and just cycling a moderate amount for sure. There are actually a lot of folks here who run marathons faster than that pace on <30mpw of running.
Of course, that won’t help you one bit.
You’ll have to give more info on what you’re doing in training and what your race times are to get a better picture.
As others have said, many people can run sub 45 on no training. If you are trying to get to sub 45, what is your time now? How old are you? What do you weigh? What does your current training plan look like? Answer those questions, we can be more help.
when was in sub 45 10k shape I was doing pretty much only running, maybe 1 hour of biking a week.
~35 miles of running a week, 1 day of speedwork a week.
lol!
let me bring you back to earth…
no way!
On ST, I’d wager that ‘most’ folks here who post regularly can run a 45:00 10k on zero miles of training per week, if not well below that, just by cycling.
To have my best 10k’s, I need to be doing more speedwork. I’ll do 1 day a week of 800’s like 2 miles WU and WD and maybe 6-8 X 800. Beyond that I run around 35 miles a week.
Stupid question…
Stand alone 10k or 10k after the swim and bike???..
Jack, you are the most unfortunate SOB I’ve ever met on this forum. World class desire, nice guy, passion, attitude, and attention to detail… are you missing a lung?
Maybe you’re a fast twitcher. Do you have a 40 inch vertical or can you bench press 400 lbs? You’re probably a world champion just waiting to happen, except you picked the wrong sports.
Jack, you are the most unfortunate SOB I’ve ever met on this forum. World class desire, nice guy, passion, attitude, and attention to detail… are you missing a lung?
I think he’s missing some… training.
I’m just normal dude. Normal people can’t run for shit. people lose site of that here.
such a huge disconnect between what is perceived as normal in ST land and what really is normal.
hell I beat the VAST majority of people at every race I do, even if I bonk and walk the run part =)
Jack, you are the most unfortunate SOB I’ve ever met on this forum. World class desire, nice guy, passion, attitude, and attention to detail… are you missing a lung?
Maybe you’re a fast twitcher. Do you have a 40 inch vertical or can you bench press 400 lbs? You’re probably a world champion just waiting to happen, except you picked the wrong sports.
hope you know I was just giving you some good natured ribbing.
I broke the 45 for the 10k last april while training for a HM.
I was doing 30-35miles a week. I want to do it again but want to train focused on the 10k distance, thinking of going sub40 next year maybe? (I guess it will look alot like HM training anyways)
Last race I did was a 5k in June where I ran 21:42 with little training. (I ran very little after the HM).
Now this is where I make you guys laugh. if it helps any.
I am 18yo.
6’1 around 180lbs.
With background in lots of sports but mainly ‘competitive’ basketball. (as competitive as it gets here in mexico).
but I was never and am not a good runner.
does it help?
hope you know I was just giving you some good natured ribbing.
i love u man
.
I’m just normal dude. Normal people can’t run for shit. people lose site of that here.
such a huge disconnect between what is perceived as normal in ST land and what really is normal.
hell I beat the VAST majority of people at every race I do, even if I bonk and walk the run part =)
Jack, you are the most unfortunate SOB I’ve ever met on this forum. World class desire, nice guy, passion, attitude, and attention to detail… are you missing a lung?
Maybe you’re a fast twitcher. Do you have a 40 inch vertical or can you bench press 400 lbs? You’re probably a world champion just waiting to happen, except you picked the wrong sports.
Agree with jackmott here. On ST, 45min is so slow that it’s literally off the radar of a lot of the regular posters here.
Ask this question on BT, where there’s a much, much higher of true beginners, and 45mins is actually fast - I’d NEVER post that I could run a 45k with zero run training there since it would be gross bragging inviting flames over there, where over here, it’s actually on the being modest side considering how fast some of the folks here are and not worthy of comment.
Even in a larger local NorCal 10k, where I competed with a stroller+21lbs baby, a my near 45-minute 10k run was fast enough to place 2nd (out of 60 in the age group) M50 category, and fast enough to be in the ‘FOP’ of the younger age groups. 45min 10k isn’t slow at all compared to ‘normal folks.’ But yes, it’s slow as molasses here in ST. (Don’t worry jackmott - my swim is slow as CONCRETE.)
lol!
let me bring you back to earth…
no way!
On ST, I’d wager that ‘most’ folks here who post regularly can run a 45:00 10k on zero miles of training per week, if not well below that, just by cycling.
Its a tricky assumption, you assume people on here are relatively fit due to their interests etc I’d say sub 45m isn’t a big ask hence I’d expect most reasonably fit people could get there or thereabouts off no specific training. But who knows what the demographics of this site actually are, if there are a lot of people who spend more time on here than in the great outdoors you could be right.
My training regime for getting to 45m for a 10k would be simply get generally fit, don’t be overweight and run hard you should do it then 
Getting below 40m I think you’d need to pick up some specific training plan
But I’d rather learn from the fast guys.
would ‘‘How does your training for a sub40min 10k look like?’’ be a better question? or is that too slow too?