Overview

You've conquered 5K — now it's time to go further. This 8-week plan will take you from comfortably running 5K to completing 10K (6.2 miles).

Prerequisites: You should be able to run 5K (or 30 minutes) without stopping before starting this plan.

Training Schedule

You'll train 4 days per week with 3 rest/cross-training days.

What is cross-training? Any exercise that isn't running but still builds your fitness — like swimming, cycling, yoga, or even a brisk walk. It gives your body a break from impact while keeping you active. Read our full Cross-Training Guide.

Weeks 1–2: Building Base

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 km easy	Cross-train 30 min	4 km easy	Rest	5 km easy	Rest
2	Rest	4 km easy	Cross-train 30 min	4 km with 4 × 1 min fast	Rest	6 km easy	Rest

Weeks 3–4: Adding Distance

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
3	Rest	4 km easy	Cross-train 30 min	5 km with 3 × 2 min fast	Rest	7 km easy	Rest
4	Rest	5 km easy	Cross-train 35 min	5 km with 4 × 2 min fast	Rest	8 km easy	Rest

Weeks 5–6: Building Stamina

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
5	Rest	5 km easy	Cross-train 35 min	6 km with 3 × 3 min fast	Rest	8 km easy	Rest
6	Rest	5 km easy	Cross-train 35 min	6 km tempo	Rest	9 km easy	Rest

Weeks 7–8: Race Ready

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
7	Rest	5 km easy	Cross-train 30 min	6 km with 2 × 4 min fast	Rest	10 km easy	Rest
8	Rest	4 km easy	Rest	3 km easy	Rest	RACE DAY 🎯 10K!	Rest

Workout Types Explained

Workout	What It Means	How It Should Feel
Easy Run	Comfortable, conversational pace — you should be able to hold a full conversation	RPE 4–5 out of 10
Fast Intervals	Short bursts at a harder effort with recovery between. Learn more about intervals	RPE 7–8 out of 10
Tempo Run	Sustained "comfortably hard" pace — you can speak in short phrases but not chat. Learn more about tempo runs	RPE 6–7 out of 10
Cross-Train	Cycling, swimming, yoga, or brisk walking. What is cross-training?	RPE 3–5 out of 10

What is RPE? Rate of Perceived Exertion — a simple 1–10 scale of how hard something feels. 1 is sitting on the sofa, 10 is flat-out maximum effort. It's a quick way to gauge intensity without needing a heart rate monitor.

Pace Targets

Current 5K Time	Easy Pace	Fast Intervals	Tempo Pace	Predicted 10K
30:00	7:00–7:30/km	5:30–5:45/km	6:15–6:30/km	~62:00
27:00	6:15–6:45/km	5:00–5:15/km	5:30–5:45/km	~56:00
25:00	5:45–6:15/km	4:30–4:45/km	5:00–5:15/km	~52:00
22:00	5:00–5:30/km	4:00–4:15/km	4:30–4:45/km	~46:00

What's Next?

Crushed your 10K? Here's where to go next:

Build your 10K speed — repeat weeks 5–8 with faster paces
Go longer — try our Half Marathon Plan
Check your gear — review the Quick Reference Cards

5K to 10K Training Plan🔒

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