From 5K to 10K
If you can already run 25–30 minutes non-stop, you are halfway to 10K. This plan adds 5 minutes a week, up to 60 minutes non-stop.
For you if you can run a 5K, or 30 minutes, without stopping.
- 7 weeks at one level a week
- 3 runs a week (2 works too)
- 60 min non-stop at the end
The path
| Level | Workout |
|---|---|
| 1 | Run 1 min, walk 2 min × 7 |
| 2 | Run 2 min, walk 2 min × 6 |
| 3 | Run 3 min, walk 2 min × 6 |
| 4 | Run 4 min, walk 2 min × 5 |
| 5 | Run 5 min, walk 2 min × 4 |
| 6 | Run 5 min, walk 1 min × 5 |
| 7 | Run 8 min, walk 2 min × 3 |
| 8 | Run 10 min, walk 1 min × 3 |
| 9 | Run 12 min, walk 1 min × 3 |
| 10 | Run 15 min, walk 1 min × 2 |
| 11 | Run 20 min non-stop |
| 12 | Run 25 min non-stop |
| 13 | Run 30 min non-stop |
| 14 | Run 35 min non-stop |
| 15 | Run 40 min non-stop |
| 16 | Run 45 min non-stop |
| 17 | Run 50 min non-stop |
| 18 | Run 55 min non-stop |
| 19 | Run 60 min non-stop |
Week by week
Every run: 5 minutes of brisk walking first, 5 minutes of walking at the end. Run slowly, at a pace where you could still talk. Rest at least a day between runs.
| Week | Easy Run | Recovery Run | Challenge Run |
|---|---|---|---|
| 1 | Run 25 min non-stop25 min | Run 20 min non-stop20 min | Run 30 min non-stop30 min |
| 2 | Run 30 min non-stop30 min | Run 25 min non-stop25 min | Run 35 min non-stop35 min |
| 3 | Run 35 min non-stop35 min | Run 30 min non-stop30 min | Run 40 min non-stop40 min |
| 4 | Run 40 min non-stop40 min | Run 35 min non-stop35 min | Run 45 min non-stop45 min |
| 5 | Run 45 min non-stop45 min | Run 40 min non-stop40 min | Run 50 min non-stop50 min |
| 6 | Run 50 min non-stop50 min | Run 45 min non-stop45 min | Run 55 min non-stop55 min |
| 7 | Run 55 min non-stop55 min | Run 50 min non-stop50 min | Run 60 min non-stop60 min |
Only running twice a week? Do the Easy Run and the Challenge Run. A week felt hard, or something hurts? Repeat it, or go back one. The plan is a direction, not a deadline.
Or let the plan follow you
In the Run app this plan starts at your level and changes every week: lighter after a hard run, the same level after a tiring week, two levels up when it all feels easy. A voice tells you when to run and walk, so you never look at a table.
Questions
How long does it take to go from 5K to 10K?
About 7 to 10 weeks of 2–3 runs a week for most people, adding about 5 minutes to the longest run each week.
Do I need to run faster for 10K?
No. Run the same easy pace and add time. Speed comes later, and on its own, from the extra running.
Can the Run app start me here?
Yes. Tell the app you can already run 30 minutes or more and it can start you on the 10K plan at the right level.