To run a 10k in 45 min, hold 7'15" per mile, i.e. 8.28 mph (4'30"/km). At that pace: 5K in 22'30", 10K in 45'00", half marathon in 1h34'56", marathon in 3h09'53".
10K in 45 min: 7'15"/mile
1 track lap = 1'48"0
1 track lap = 1'48"0
To run a 10k in 45 min, hold 7'15" per mile, i.e. 8.28 mph (4'30"/km). At that pace: 5K in 22'30", 10K in 45'00", half marathon in 1h34'56", marathon in 3h09'53".