5k to 10k Training Plan: Running Schedule + Guide (With PDF)

Looking to run your first 10k, but wondering how to increase your running distance from 5k to 10k?

We’ve got you covered!

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

This 4 week training schedule gradually increases your mileage to prepare you for a 10k run, helping you go from a 5k to 10k with ease.

The Perfect 5k to 10k Training Plan: How To Go from 5k to 10k With Ease

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 program 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.

Why?

Cross training is meant to work on your cardiovascular health and strengthen some of the muscles weakened through running. This will help you successfully go from 5k to 10k.

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.

Image of a sunset, with the silhouette of a runner in front and text saying '10k'

>> 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: Running Schedule + Guide (With PDF) 1

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Rated 2 out of 5
August 14, 2022 7:30 pm

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David

Training plan

Rated 1 out of 5
May 19, 2022 1:00 pm

Helllo

I have registered but no running plan

Good tips on your site

Regards

Karim

Karim

Good advice

Rated 5 out of 5
May 15, 2022 8:32 pm

Good overall plan, but should include non running days of weighted squats and lunges, anerobic exercises

Tony Galea