5k to 10k training plan: How to go from 5k to 10k

If you’ve already conquered the 5k distance and are looking for a new challenge, making the jump to a 10k could be the perfect next step in your running journey. It’s a long enough distance to feel like real progress, but short enough to fit into your weekly routine.

But moving from a 5k to a 10k (roughly 3.1 miles to 6.2 miles) is more than simply doubling your runs. It requires smart planning, patience, and consistency.

In this guide, we’ll show you exactly how to make the jump safely and effectively, with a sample 5k to 10k training plan, expert tips, and a simple weekly structure you can actually stick to.

Are You Ready to Go From 5k to 10k?

Before you dive into a training plan, it’s worth making sure your current fitness base is strong enough for the step up to a 10k. Here’s a quick checklist:

• You can comfortably run 5k without stopping (or with only brief walk breaks)

• You’ve been running regularly (around two or three times per week) for at least a month

• You have 6-8 weeks to train and recover properly

• You’re not currently dealing with injury or recurring pain

If that sounds like you, you’re ready to move up.

How to Structure a 5k to 10k Running Plan

1. Gradually Increase Your Distance

One of the biggest mistakes runners make is ramping up their mileage too quickly. As you work to increase your distance, stick to the 10% rule: don’t increase your total weekly distance by more than 10% each week.

For example, if you currently run about 5 km per week, aim for around 6 km next week, and so on. This helps your muscles, joints, and ligaments adapt to the change safely.

Each week, aim to extend your longest run by about 1 kilometre. Keep it slow, comfortable, and conversational. At this stage, you’re not chasing speed but teaching your body to keep moving for longer periods. Over 6-8 weeks, you’ll reach 10k comfortably.

3. Prioritise strength and mix-modal training

Stronger muscles mean better running form and fewer injuries. Include strength sessions once or twice a week, focusing on your glutes, hamstrings, hip flexors, calves and core, which are all essential for running stability.

Mix-modal training (like cycling, swimming, rowing, or yoga) on non-running days is a brilliant way to build cardiovascular endurance without putting extra impact on your joints.

4. Rest is training too

It’s a big myth that taking a rest day means you’re being lazy. Rest days are just as important and necessary as your training days, as they’re when your body repairs and gets stronger.

Without rest days, your body will struggle to adapt to your routine and fatigue will build up, increasing your risk of burnout and injury. Schedule at least one full rest day each week, ideally after your long run. Light recovery activities such as stretching, foam rolling, or gentle yoga can also help you bounce back faster.

Sample 8-Week 5k to 10k Training Plan

This simple plan will gradually guide you from running 5k to comfortably covering 10k. It’s designed for general fitness and enjoyment, but can be adjusted to your schedule if you’re training for a 10k race or similar event.

Tips for Going From 5k to 10k

Pacing

When it comes to transitioning from a 5k to a 10k, pacing is what separates a comfortable run from a difficult one. Here’s how to pace your runs during training:

• Easy runs: You should be able to hold a conversation without gasping for air.

• Tempo runs: “Comfortably hard”, so you can speak in short sentences.

• Intervals: Faster than race pace, with recovery jogs in between.

• Long runs: Around 60-90 seconds per km slower than your 5k pace.

There are several Apps that are great for tracking your pace and heart rate zones during runs.

Nutrition and hydration

You don’t need a complicated fuelling strategy for 10k training, but a few small habits help:

• Pre-run: Have a light, carb-based snack 60-90 minutes before running. Think banana, oats, or toast with nut butter.

• During the run: For runs over an hour, take small sips of water or use a handheld bottle. You can experiment with sports gels or chews on longer training days.

• Post-run: Refuel with protein and carbs within 30 minutes. Yoghurt and fruit, smoothies, or eggs on toast all work well.

Hydrate throughout the day, not just before your runs. UK weather can be unpredictable, but even in cooler months, dehydration affects performance.

Strength and Mobility

As your mileage increases, small niggles can creep in. Prevent them with 10-15 minutes of mobility and strength work two or three times per week, incorporating exercises such as:

• Squats
• Lunges
• Glute bridges

• Calf raises

• Planks

• Hip flexor stretches

At your local Gym, make use of the free weights zone and resistance bands for these exercises. Consistency with this type of work can make a huge difference to your running efficiency and injury prevention.

Mindset and Motivation

Building from 5k to 10k is equal parts mental and physical resilience. Some days will feel easy; others will feel like a slog. Here’s how to stay motivated:

• Set small goals, such as a new PB, an extra kilometre, or a weekly streak

• Run with a club or friend for accountability (check your local parkrun or community groups)

• Keep a training journal or use a running app to track progress

• Remember why you started, whether that’s for fitness, mental health, or that post-run endorphin rush

Every runner hits rough patches, no matter the distance or level. The key is consistency: one step, one run, one week at a time.

Common Mistakes When Moving From 5k to 10k

Avoid these running mistakes to stay injury-free, recover properly and keep progressing with confidence.

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Mistake: Increasing mileage too quickly

• Why it’s a Problem

Leads to shin splints, pain, or fatigue

• Quick fix

Stick to 10% weekly increase

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Mistake: Skipping rest days

• Why it’s a Problem

Prevents muscle repair and adaptation

• Quick fix

Schedule at least one full rest day

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Mistake: Running all sessions at the same pace

• Why it’s a Problem

Limits improvement and prevents you from building speed

• Quick fix

Mix easy, tempo, and long runs

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Mistake: Neglecting strength work

• Why it’s a Problem

Causes muscle imbalances that reduce efficiency and performance

• Quick fix

Add one or two strength sessions per week

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Mistake: Poor fuelling or hydration

• Why it’s a Problem

Low energy and poor recovery

• Quick fix

Eat carbs before, protein after

What’s Next?

If you reach 10k and decide you’d like a new challenge, signing up for a local event can be a great motivator. Annual 10k races across the UK like the Vitality London 10,000, Great Manchester Run, or RunThrough races offer friendly atmospheres suitable for all abilities.

But remember, you don’t need a race to be a runner. Reaching 10k on your own, at your own pace, is every bit as rewarding.

Once you’ve completed your first 10k, you’ll have built a brilliant foundation for longer distances like a half marathon. Or, if you prefer, you can focus on improving your 10k time with speed sessions and structured intervals.

The Gym Group: Your Perfect Training Partner

Training for a 10k is as much about balance as it is running. Incorporating strength training, recovery, and mixed-modal training into your routine will help you perform at your best.

At The Gym Group, you’ll find everything you need to complement your running, including:

• Spacious gyms across the UK, open 24/7

• Top-quality cardio and strength equipment

• Affordable no-contract memberships

• Friendly personal trainers who can guide you on strength and recovery sessions to support your running goals

• Benefit from the guidance and support of our expert trainers during a Run Club session, available across selected gyms

Whether you’re squeezing in a post-work treadmill run, building leg strength, or stretching after your Sunday long run, The Gym Group is here to help you go further.