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5K to 10K Training Plan

Double your distance in 8 weeks. A structured plan for runners who can already complete a 5K.

Intermediate

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: