{"id":5535,"date":"2021-08-18T16:35:43","date_gmt":"2021-08-18T16:35:43","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=5535"},"modified":"2022-05-01T09:34:52","modified_gmt":"2022-05-01T08:34:52","slug":"how-to-run-a-10k-in-45-minutes-or-less","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-in-45-minutes-or-less\/","title":{"rendered":"How to run a 10k in 45 minutes or less"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}<\/style>\n<p>The 10k is one of the most popular running distances. <\/p>\n\n\n\n<p>At 6.1 miles, it&rsquo;s not a distance to be taken lightly, especially if you want to run it in under 45 minutes.<\/p>\n\n\n\n<p>If you want to be able to run a 10k in 45 minutes or less, then your training plan needs to incorporate runs as well as activities like speed training and strength training.  <\/p>\n\n\n\n<p>According to <a href=\"https:\/\/blog.strava.com\/press\/yis2020\/\" target=\"_blank\" rel=\"noopener\">Strava&rsquo;s 2020 Year in Sport Report<\/a>, among runners active on Strava since at least 2019, 55% logged a new personal best time in their 5k, 10k, half marathon and marathon distances in 2020.<\/p>\n\n\n\n<p>So if you&rsquo;re looking to achieve your next 10k personal best, read on to find out how to run a 10k in 45 minutes or less.<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>Are you ready to run a 10k in 45 minutes or less?<\/li><li>How to calculate your 45 minute 10k pace<\/li><li>What to include in a 45 minute 10k training plan? <\/li><li>Tips to run a sub-45 minute 10k <\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-683x1024.png\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5540\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5540 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-4.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Are you ready to run a 10k in 45 minutes or less?<\/h2>\n\n\n\n<p>If your current 10k race time is between 50 and 60 minutes then you may be ready to run a sub-45 minute 10k. <\/p>\n\n\n\n<p>The median time it takes a person to run a 10k is between 56 and 64 minutes.<\/p>\n\n\n\n<p>If you&rsquo;re able to run a 10k in between 43 to 50 minutes, you&rsquo;re in excellent health!<\/p>\n\n\n\n<p>Even a 10k in 50 minutes is classed as an excellent time!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">Run a faster 10k: What is the average 10k time?<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-683x1024.png\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5538\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-683x1024.png.webp\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5538 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to calculate your 45 minute 10k pace<\/strong> <\/h2>\n\n\n\n<p>Pace essentially tells you how fast you need to run in order to achieve your desired race time. <\/p>\n\n\n\n<p>In order to run a 10k in 45 minutes or less, you need to be running at a 7.15 minutes per mile \/ 4.30 minutes per kilometre on race day. <\/p>\n\n\n\n<p>Don&rsquo;t worry &ndash; you won&rsquo;t need to sustain this pace in all your training runs. <\/p>\n\n\n\n<p>The idea is that you work your way up towards this pace during training. <\/p>\n\n\n\n<p>It may take a few weeks to build up to it and this is completely normal.<\/p>\n\n\n\n<p>Also remember that you shouldn&rsquo;t adopt this pace for all your runs in your training plan. <\/p>\n\n\n\n<p>Your easy and long runs should be at a slower pace, whilst your speed training sessions (e.g. interval training and tempo running) should match your desired 10k race pace, if not a little bit quicker. <\/p>\n\n\n\n<p>For example, if your baseline 5k race pace is 6.52 minutes per mile, here&rsquo;s what your other runs will look like in terms of pace: <\/p>\n\n\n\n<ul><li>5k pace &ndash; 6.52 per mile \/ 4.16 per km<\/li><li>10k pace &ndash; 7.09 per mile \/ 4.27 per km<\/li><li>Long run pace &ndash; 8.18 per mile \/ 5.10 per km<\/li><li>Easy run pace &ndash; 9.18 per mile \/ 5.47 per km<\/li><li>Speed workout pace &ndash; 6.52 per mile \/ 4.16 per km<\/li><li>V02 max pace &ndash; 6.35 per mile \/ 4.06 per km<\/li><li>Strides pace &ndash; 5.46 per mile \/ 3.35 per km&nbsp;<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-pace-your-run\/\" data-type=\"post\" data-id=\"1150\">How to pace your run<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-683x1024.png\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5539\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-683x1024.png.webp\" alt=\"how to run a 10k in 45 minutes or less\" class=\"wp-image-5539 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/08\/how-to-run-a-10k-in-25-minutes-or-less-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">45 minute 10k training plan<\/h2>\n\n\n\n<p>A well-rounded 10k training plan will include the following each week:<\/p>\n\n\n\n<ul><li>1 long run <\/li><li>2-3 easy runs<\/li><li>1 speed training session<\/li><li>1 strength training session<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Long run <\/strong><\/h3>\n\n\n\n<p>The long run is the mainstay in any 10k training plan.<\/p>\n\n\n\n<p>In a typical 10k training plan, you should be including one long run a week that is between 4-8 miles, depending on where you are in the plan.<\/p>\n\n\n\n<p>Long runs are still important for your training as they help you to build your endurance and stamina. <\/p>\n\n\n\n<p>When coupled with speed training, they offer a powerful mix to help you run for faster for longer.&nbsp;<\/p>\n\n\n\n<p>Remember to run at a comfortable pace during your long run &ndash; they shouldn&rsquo;t feel too challenging and you should be able to hold a conversation while you run.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Easy runs<\/h3>\n\n\n\n<p>An easy run is designed to be easy! <\/p>\n\n\n\n<p>The pace should be comfortable so you should be able to hold a conversation while you run without getting out of breath. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Speed train<\/strong>ing<\/h3>\n\n\n\n<p>One of the most important aspects to run a 10k in 45 minutes or less is being able to sustain a pace of at least 7.15 per mile or 4.30 minutes per kilometre.&nbsp;<\/p>\n\n\n\n<p>In order to do this, you must be including speed training sessions in your weekly training routine. <\/p>\n\n\n\n<p>Speed training helps you run faster and when completed regularly, and helps you pick up your pace.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> is a form of speed workout and it is a staple for many runners and it&rsquo;s one of my favourite forms of speed training.<\/p>\n\n\n\n<p>Intervals are short, intense bursts of fast running with a recovery time in between them.<\/p>\n\n\n\n<p>Remember to warm up before doing any form of speed workout to avoid strain or injury.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Strength train<\/strong>ing<\/h3>\n\n\n\n<p>One of the best tips on how to run a 10k in 45 minutes or less is to strength train. <\/p>\n\n\n\n<p>Whilst it&rsquo;s important to build up your endurance and speed as a runner, you must also focus on speed and strength if you want to become faster and stronger and less injury prone. <\/p>\n\n\n\n<p>Strength training helps you build stronger muscles, tendons, ligaments and connective tissues, which in turn helps to dramatically reduce the rate of injury.<\/p>\n\n\n\n<p>If you&rsquo;re new to strength training, the best way to start is to do basic bodyweight exercises. These include:<\/p>\n\n\n\n<ul><li>Squats<\/li><li>Lunges<\/li><li>Hip bridges<\/li><li>Inchworms<\/li><li>Calf raises<\/li><li>Planks. <\/li><\/ul>\n\n\n\n<p>These exercises great for beginners as they&rsquo;re simple movements, you can do them anywhere and you don&rsquo;t need any equipment to do them.&nbsp;<\/p>\n\n\n\n<p>When training for a 10k, I recommend you include 2 to 3 strength training sessions per week in your training plan.&nbsp;<\/p>\n\n\n\n<p>It&rsquo;s also good to include non-running related activities during your training such as walking, hiking, cycling and yoga to break up the running.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">Strength training for runners: A complete guide<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips to run a sub-45 minute 10k<\/h2>\n\n\n\n<p><strong>#1 Warm up<\/strong><\/p>\n\n\n\n<p>A warm up is essential before any run to get your body ready for the run and to reduce the risk of injury.<\/p>\n\n\n\n<p>A proper warm up consists of two main parts: jogging to get your heart rate up and dynamic stretches to loosen your muscles.<\/p>\n\n\n\n<p>Running drills and speed workouts like strides are also great additions to any warm up.&nbsp;<\/p>\n\n\n\n<p>The general rule of thumb for warm ups is the more intense the run, the longer the warm up needs to be.<\/p>\n\n\n\n<p>So if you&rsquo;re running a 10k at a moderate to fast pace in order to run a 10k in 45 minutes or less, focus on doing a warm up that lasts at least 15 minutes.&nbsp;<\/p>\n\n\n\n<p><strong>#2 Wear the right gear<\/strong><\/p>\n\n\n\n<p>When it comes to achieving your desired race time, your running gear and running shoes play an integral role in getting you to the finish line. <\/p>\n\n\n\n<p>It&rsquo;s important to wear gear that is not only comfortable but supports you in all the right ways.<\/p>\n\n\n\n<p>Make sure you are wearing comfortable shoes that help you run fast. <\/p>\n\n\n\n<p>You don&rsquo;t want to have to worry about your shoes chafing or giving you blisters on race day. <\/p>\n\n\n\n<p>Equally, you don&rsquo;t want to wear shoes that don&rsquo;t give you enough support and you end up injuring yourself as a result.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\">How to choose the best running shoes for beginners<\/a><\/p>\n\n\n\n<p><strong>#3 Fuel your run<\/strong><\/p>\n\n\n\n<p>Fuel in the form of food and water are what give you energy on your runs. What you eat before, during and after a run can make or break your run.<\/p>\n\n\n\n<p>Carbs are the go-to energy source for many runners as they release energy a lot faster. <\/p>\n\n\n\n<p>This is why &lsquo;carb loading&rsquo; is important on the days leading up to a long race like a half marathon or marathon.&nbsp;<\/p>\n\n\n\n<p>Knowing how much to eat before a run depends on how intense you expect the session to be and how comfortable you feel with certain foods. <\/p>\n\n\n\n<p>Before a 10k race, try and have something at least two hours before you plan to run so your body has time to digest the food. <\/p>\n\n\n\n<p>Here are some ideas of what you could eat:<\/p>\n\n\n\n<ul><li>Porridge with bananas or blueberries<\/li><li>Wholegrain toast with scrambled eggs<\/li><li>Healthy granola<\/li><li>A bagel with peanut butter and banana on top<\/li><li>A peanut butter and chocolate smoothie<\/li><\/ul>\n\n\n\n<p>Try and avoid anything that will aggravate your stomach. Avoid spicy foods and beans and lentils as these can lead to an upset stomach. <\/p>\n\n\n\n<p>Foods high in fibre and excessively fatty foods are also hard to digest.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-eating-mistakes\/\">4 common pre-run eating mistakes you&rsquo;re probably making<\/a><\/p>\n\n\n\n<p><strong>#4 Cool down<\/strong><\/p>\n\n\n\n<p>The cool down is essential to help with recovery after your run. <\/p>\n\n\n\n<p>A proper cool down will help to bring your heart rate down following your run and will help to reduce any muscle soreness. <\/p>\n\n\n\n<p>Cool down exercises like static stretches should be included in your cool down. <\/p>\n\n\n\n<p><strong>#5 Enjoy the run! <\/strong><\/p>\n\n\n\n<p>When you&rsquo;re so focused on achieving a certain race time, it can be easy to forget what running is all about and lose the enjoyment of running.&nbsp;<\/p>\n\n\n\n<p>Remember that training for your 10k is only temporary and that you will soon be able to enjoy more leisurely runs. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More 10k training tips:<\/strong><\/h2>\n\n\n\n<ul><li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-a-10k-faster\/\" data-type=\"post\" data-id=\"1390\">How to run a 10k in 60 minutes or less<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/what-is-the-average-10k-time\/\" data-type=\"post\" data-id=\"4867\">Run a faster 10k: What is the average time to run a 10k?<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/beginner-10k-training-plan\/\" data-type=\"post\" data-id=\"5663\">The ultimate 10 week beginner 10k training plan<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The 10k is one of the most popular running distances. At 6.1 miles, it&rsquo;s not a distance to be taken lightly, especially if you want to run it in under 45 minutes. If you want to be able to run a 10k in 45 minutes or less, then your training plan needs to incorporate runs &hellip;<\/p>\n","protected":false},"author":1,"featured_media":5458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[78],"tags":[195],"mv":{"thumbnail_id":5458,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2021\/06\/16-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5535"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=5535"}],"version-history":[{"count":21,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5535\/revisions"}],"predecessor-version":[{"id":7367,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/5535\/revisions\/7367"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/5458"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=5535"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=5535"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=5535"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}