How to progress from running 5K to 10K

So you’ve completed your first 5K, parkrun or finished a Couch to 5K plan and you want to move things on. Well, we are here to help you make the next step in your running journey and provide the bridge you need to complete your first 10K.

Are you ready to run 10K?

We need challenging but realistic goals to keep us motivated and the step up from 5km to 10km represents exactly that for many runners. If you are a goal-driven person, targeting 10km can be a really effective way to maintain and progress the healthy patterns and routines you have built up over recent weeks. It would be reasonable, though, if you have doubts: can you really look to double the distance? And in what time frame?

The good news is that you’re already over halfway there. The physical and psychological challenge of building to your first 5K, if you aren’t regularly exercising or running, is significant. While the additional 5K is undoubtedly a significant challenge, you now have a foundation in place. And, if you're sensible and planned in your approach, you should find doubling in distance a little more manageable than going from zero to 5K.

However, before you throw yourself head first into a new plan it’s worth doing a bit of a self-reflection and MOT on yourself and what life looks like for you over the coming weeks to help you decide if now is the right time; judge the following from 1 to 5:

How settled is my home and work life over the next few weeks?
1 = Stress, clutter and chaos
5 = Serenity itself

Is my body feeling pain and niggle-free?
1 = I'm creaking!
5 = Fresh as a daisy

How did I cope on my 5K training journey?
1 = To be honest, it was a slog
5 = Itching to do more

What is my available training time?
1 = Limited
5 = Free as a bird