How to move from a 5K to a 10K (2024)

So you've completed your first 5K,parkrunor done with oneBank for 5K planand you want to get things moving. Well, we're here to help you take the next step in your running journey and provide you with the bridge you need to complete your running journeyfirst 10K.

We need challenging but realistic goals to keep us goingmotivatedand get onfrom 5 kmto 10km is just that for many runners. If you are a goal-oriented person, targeting10 kmcan be a very effective way to maintain and develop the healthy patterns and routines you've built over the past few weeks. However, it would be reasonable to have doubts: can you really try to double the distance? And in what time frame?

The good news is that you already areoverhalfway through. The physical andpsychological challengeBuilding up to your first 5k if you don't train or run regularly is significant. While the extra 5K is undoubtedly a big challenge, you now have a foundation. And if you're sensible and systematic in your approach, doubling the distance should be a little more manageable than going from zero to 5km.

But before you dive straight into a new plan, it's worth doing a little self-reflection and MOT about yourself and what life looks like for you in the coming weeks, to help you decide if now is the right time ; Rate the following from 1 to 5:

How organized will my private and work life be in the coming weeks?
1 = Stress, noise and chaos
5 = rest yourself

Does my body feel sore and free of discomfort?
1 = I beep!
5 = Fresh as a daisy

How did I do on my 5K training journey?
1 = To be honest, it was a mess
5 = Itching to do more

What is my available training time?
1 = Limited
5 = Free as a bird

Progress in distance isn't the only progress you can make from your first 5K. You can of course choose to consolidate for a certain period. View your scores above; Maybe add some self-reflection questions as well. What are your scores?

If you see 1's and 2's, consider giving yourself a little more time with your current training andtarget another 5K raceor parkrun in the coming weeks. If you stay consistent in what you do, you will probably end up getting fitter. You might consider focusing on obtainingfaster at 5Kinstead of expanding to 10K.

But if you're scoring 4s and 5s, read on for my top tips to increase your stamina and...run your first 10K.

Going from a 5K race to a 10K race is an exciting milestone for newer runners. It requires dedication, patience and a well-structured approachtraining plan, so let's look at a few key tips to help you bridge the gap.

Set a time frame: We all move forward at different rates. Consider your journey from zero to 5k and give yourself plenty of time to build up your 10k pace. For some, four weeks will be enough; for others it may be an 8-10 week course.

Try this:View our four-week schedule below. If you don't feel ready to start this type of work yet, give yourself a few more weeks to build it in.

4 week 10K training plan

Register:To have onespecific breedtraining after adds purpose and motivation to your training. Choose a well-organized race with a course that suits your preferences and capabilities.

Try this:Choose a run that resembles your regular running routes... for now.

10K race to participate

Add variation:When building up from zero to 5k, we focus on developing your ability to run at an easy pace for longer blocks of time. As you move up to the 10K, you will find that a little variation in pace can help further improve your fitness.

Try this:The possibilities to increase intensity are endless. Try some of the easy sessions below or simply go for a jog where you try to combine speeds between 2/10 and 8/10 in short bursts of 30-90 seconds - known as 'fartlek'.

How can Fartlek help you get faster?

Light does it: While it may seem tempting to map your way to 10K by training at higher intensities, 10K is actually about endurance.

Try this:While some higher intensity sessions may be helpful, these should not often cost you more than 7-8/10 effort. Sustained controlled work is the key to success on 10 km.

Everything you need to know about easy miles

Be consistent: The tip of all tips. While it's obvious and most people already know it, the consistent daily accumulation of running is more important than any single session, long run, or cross-training.

Try this:Before you start, make a shortlist of the top three to five things that are hindering your consistency. Is this when you plan to go for a run? Your nutrition and energy levels? Are you trying to run too fast? Then make a plan to tackle them.

Everything you need to know about nutrition

Time on foot: It should come as no surprise that running double the distance might require you to gradually spend a little more time on your feet. There's really no substitute for this, and the key is to find a pattern that's manageable, achievable, and slow enough that you don't get super sore from running for the sake of running.

Try this:Build your frequency first. For most people, running 4 x 30 minutes is better than one long run and one interval session per week. Think: frequency, loudness, speed – in that order.

Interval sessions to build speed

Crosstraining: However, there are risks of injury associated with increasing the volume of your workout. Cross-training activities, such as cycling and swimming, are a great way to improve your endurance while managing this risk.

Try this:Once you've been running three times a week with your Coach to 5K program, aim for one additional cross-training session per week and, if you feel good over time, an additional run.

How to Cross Trains When You're Injured

Introduce long runs: Longer runs help build endurance and mental strength, preparing you for the 10km distance, which is a 0-5km interval. You don't have to go too far, though: remember that it's the collection and consistency of your training that will get you through.

Try this:Over time, long runs of 10km can add up to 90 minutes and longer. However, to tackle your first 10K, a good goal is to hit 60 minutes with minimal breaks before the race.

Your guide to long runs

Remember, moving from a 5K to a 10K is a gradual process that requires patience and dedication. Celebrate your progress along the way and enjoy the journey to becoming a 10K runner. Good luck and have fun racing!