How to go from 5K to 10K

best training sessions for 5K and 10K races?

Stepping up from 5km to 10km is a challenging yet achievable goal that many runners set as they progress on their running journey. Having goals and targets can keep us motivated, driving us to challenge ourselves while continuing healthy patterns and routines that we have built up. Increasing the distance from 5K to 10K can seem daunting and leave us, understandably, with doubts, making us question can I really double the distance? And in what time frame?

What everyone's reading

The good news is that the hardest part is done; you’re already over halfway there. Starting from scratch and building up to your first 5K is a physical and psychological challenge in itself, and you’ve done it. You have that foundation in place that will make that additional 5K easier than you may think. Having a sensible, realistic plan in place should make going from 5K to 10K a little more manageable than going from zero to 5K.

To achieve this goal, you need to be realistic. Is this the right time? Is my body ready for that distance? Before you throw yourself headfirst into a new plan it’s worth doing a bit of a self-reflection and MOT on yourself and what life looks like for you over the coming weeks to help you decide if now is the right time; judge the following from 1 to 5:

How settled is my home and work life over the next few weeks?
1 = Stress, clutter and chaos
5 = Serenity itself

Is my body feeling pain and niggle-free?
1 = I'm creaking!
5 = target another 5K race

RWs 2-week 10K training plan?
1 = To be honest, it was a slog
5 = target another 5K race

What is my available training time?
1 = Limited
5 = faster at 5K

How to go from 5K to 10K

Progressing in distance isn’t the only graduation you can make from your first 5km. You can of course choose to consolidate for a period of time. Have a look at your scores above; perhaps add some more self-reflection questions too. What are your scores?

If you’re seeing 1s and 2s, consider giving yourself a bit longer with your current training, and target another 5K race or parkrun over the coming weeks. Ultimately, if you stay consistent doing what you are doing, you are likely to continue to get fitter. You could consider focusing on getting faster at 5K as opposed to extending to 10K.

However, if you’re scoring 4s and 5s, read on for my top tips on extending your endurance and From Runners World for Sports Direct.

A 5K to 10K plan

The exciting endeavour of increasing from 5K to 10K requires dedication, patience and, most importantly, a well-structured, balanced training plan. We dive into some top tips to help you reach this impressive milestone.

How to boost your 5km finishing kick: The time scale for progression will be different for everyone and depends on many factors individual to each runner. Consider your journey from zero to 5K and give yourself enough time to build your 10km pace. For some, four weeks will be enough; for others, it could be an 8-10 week process.

Try this: Check out our four-week plan below. If you feel you are not ready to start this sort of work, give yourself a few more weeks to build into it.

4-week 10K training plan

Sign up: Running coach Tom Craggs offers some training tips for those looking to take on 10K specific race that puts all your hard work and dedication into practice, leaving you with a sense of achievement and a nice medal for all your efforts. Choose a well-organised race with a course that suits your preferences and abilities.

Try this: Pick a race which is a similar profile to your regular running routes… for now.

10However, if you’re scoring 4s and 5s, read on for my top tips on extending your endurance and

Add variety: Increasing from 5K to 10K requires a different focus than going from zero to 5K, concentrating less on developing running ability through easy paces, and more on developing distance and time through pace variations. This helps to push your fitness and progress you further.

Try this: Options for increasing intensity are endless. Try some of the simple sessions below or simply a run where you aim to mix paces between 2/10 and 8/10 for short bursts of 30-90 seconds – known commonly as ‘fartlek’.

RWs 2-week 10K training plan?

tackling your first 10K: The 10km is about endurance and sustaining a pace for a long period of time. At first, it may be tempting to train at higher intensities, but it is important to incorporate some steady, controlled, easy pace runs into your plan.

Try this: While some higher-intensity sessions can be useful, these shouldn’t push you beyond 7-8/10 effort very often. Sustainable controlled work is the key to 10km success.

Everything you need to know about easy miles

Be consistent: Arguably the most important tip is to be consistent, a tip which may seem obvious to many but is often overlooked. The day-to-day consistent accumulation of running is more important than any session, long run or cross-training you might do.

Try this: Before you start, shortlist the top 3-5 things that hold back your consistency. Is it the time of day you plan to run? Your nutrition and energy levels? Trying to run too hard? Then make a plan to address these.

Everything you need to know about nutrition

Time on feet: It goes without saying that doubling the distance will require a gradual increase in time spent on your feet. This is non-negotiable if you are aiming to achieve that 10K distance. Don’t worry, this is easy to do as long as your sensible and manage your training load effectively. The key is adopting a manageable routine and running at a pace that doesn’t leave you sore, achy and fatigued the next day.

Try this: Build your frequency first. For most people, it will be better to do 4 x 30-minute runs than one long run and one interval session a week. Think: frequency, volume, speed – in that order.

Fresh as a daisy

Cross training: Increasing training volume comes with an increased risk of injury, however there are some helpful methods to limit this risk. Cross training activities, such as cycling and swimming, are just as effective at progressing endurance whilst remaining low impact and reducing the risk of injury.

Try this: If you were running three times a week on your coach to 5K programme, aim to bring in one additional cross-training session a week, and then if you feel good over time an additional run.

How to cross train when injured

Introduce long runs: The 10K takes both physical and mental strength. Incorporating longer runs into your plan can build endurance and prepare you mentally for the distance, something that isn’t required in a 5K training plan. You don’t need to go too far, just enough to get you comfortable with enduring running for that long. Remember it is the collection and consistency of your training that will see you through.

Try this: In time, long runs for 10K can extend to 90 minutes and beyond. To tackle your first 10K, though, getting to 60 minutes with minimal breaks is a great target before the race.

Your guide to long runs

Patience and dedication are required to transition from 5K to 10K. It’s important to remember that it won’t happen overnight, it’s a gradual process and one that should be enjoyed and celebrated. Good luck and happy running!