5k to 10k Training Plan

5k to 10k Training Plan 1

Take your running game to the next level with this 5k to 10k training plan!

Looking to make the step up in distance?

We’ve got you covered!

This 4 week plan gradually increases your mileage to prepare you for a 10k run.

5k to 10k Training Plan 2

The Perfect 5k to 10k Training Plan

Who is it for?: 

Runners looking to progress from the 5k distance up to 10k.

Related: Here’s our complete Couch To 5k guide and training plan

How Long?: 

4 Weeks.

The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. 

Not convinced this is the plan for you?

Check out our other 10k training plans!

How Many Days Per Week?:

The training plan features 5 days of training per week; 4 days of running and 1 day of cross training.

Starting Ability

You should be able to complete 5k before starting this plan.

Run / Walk

Struggling to continuously run the distances in the plan?

No problem!

Adopt a structured run/walk approach, and you’ll be fine.

Try this; run for 2 minutes, walk for 1 minute.  Repeat.

If this is too much, increase the ratio so you’re walking more frequently.

As you body adjusts, you should find it easier to run more often than walk!

Cross Training

Each week includes a cross training day; although these aren’t mandatory, I highly recommend them.


Cross training is meant to work on your cardiovascular health and strength some of the muscles weakened through running.

Recommended cross-training exercises include body weight exercises, light gym work, swimming, yoga, pilates, and cycling!

Related: What To Wear To Yoga Class

Long Runs

You should be factoring in one long, slow run every weekend.  These runs are all about increasing your endurance gradually.

Remember to take it easy during them, don’t push things, and don’t worry about walking breaks – it’s all about building up that time on your feet.

>> Download The Training Plan Here <<

Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.  

5k to 10k Training Plan 3

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