Looking to Add Some Distance to Your Running Program? Check this 5k to 10k Training Plan

So got into running because you want to lose some weight and you got hooked to it in the process and now you’re doing 5 kilometer runs on a regular basis. Well, you’re not alone because many people from all over the world has been bitten by the running bug and want to do more. Take note that increasing your distance from 5k to 10k is achievable and it’s a rewarding experience that can drastically improve your fitness level. On the other hand, you need to take the right approach to achieve your goal and reduce the occurrence of injuries along the way. This is essential; otherwise, you won’t appreciate the added distance. So follow these straightforward steps and achieve your 10k in an effective and efficient manner.

Going from 5k to 10k tip number 1: Slowly increase your distance

The keyword here is slowly. So don’t rush yourself. Bear in mind that there is no shortcut to your first 10k; as such, don’t expect to achieve too much in a heartbeat. Be patient and set out your own personal training program a good example is this 8 week 10k training schedule intermediate from Runner’s World UK. Follow this schedule to reduce the risk of injury and at the same time avoid shattering your confidence.

Going from 5k to 10k tip number 2: Rest

Take note that resting is as essential as training so listen to your body when training for your 10k. This distance can be achieved with three to four training days per week, so don’t underestimate the importance of rest and give your body time to repair itself and recover. Remember, overtraining is no laughing matter and you should avoid it if you’re serious about your running goals.

Going from 5k to 10k tip number 3: Warm up, cool down, stretch

Warming up, cooling down, and stretching are other important elements of running, but many runners overlook them and wonder why they get injured. Bear in mind that the abovementioned activities are beneficial when it comes to injury prevention, especially warming up because it ensures that blood will be pumped to body parts that need it. This, in turn, reduces the risks of joint injury, muscle pulls, and other similar conditions. Cooling down and stretching, on the other hand, increases recovery and improves the health of your muscles.

Going from 5k to 10k tip number 4: Run long

Make sure to squeeze in one long run, which can be 75 minutes per week. If you plan to join a race, your longest run should be until the 5th week of your 8-week plan. The rest of the program should reserved for taper runs. By doing this, you can build your endurance for race day and at the same time give your body time to rest.


Finishing a 5k is a great accolade and it’s a little something that you should be proud of and if you’re looking to move up and run longer, the logical step is doing a 10k. While this can be achieved, make sure to respect the distance and approach it with caution by taking heed of the tips and pointers that were elaborated in this entry. By doing this, you can achieve your goal and take care of your body along the way.



Elroy Pamac is a crazy guy who does crazy things. He’s a passionate person who’s into ultramarathons, marathons, and martial arts. He believes that the best things in life are not achieved in comfort zones that is why he continues to test himself and by doing so, he grows. In addition to this, he lives a healthy lifestyle and is committed to achieve a higher level of physical fitness. Now, Elroy brings you intriguing write ups, articles, and blog posts about physical fitness, healthy eating, and everything in between.