5km to 10km

Your next step after Couch to 5km

A simple 8-week plan to help you build from 5km towards 10km at a relaxed and manageable pace.

This is not a Couch to 5km plan. Before starting, you should either have completed our Couch to 5km plan or already have some base running ability and be comfortable covering around 5km.

View The Plan Beginner Tips
8 WeeksSteady Progression
10kmFinal Goal
5km BaseRecommended Start
No PressureJust Keep Moving

Before you start

This plan assumes you can already run or run/walk around 5km. If you are completely new to running, or cannot yet comfortably cover 5km, complete our Couch to 5km plan first. This gives you the base fitness and running habit needed before increasing the distance towards 10km.

Completed Couch to 5km?

Perfect. This is the natural next step towards your first 10km.

Already Run?

You do not need to complete Couch to 5km if you already have some base running ability and can comfortably cover around 5km.

Not At 5km Yet?

Start with our Couch to 5km plan first. There is no benefit in rushing the progression.

Start With Couch to 5km

What to expect

These sessions are simple, relaxed and built around short walk-and-jog efforts. You are not expected to run the whole way on day one.

Step 1

Start gently

Short walk and jog intervals to get your body used to moving.

Step 2

Build confidence

Gradually increase the running time while still keeping things manageable.

Step 3

Reach 5km

Work towards completing 5km at your own pace, whether running, jogging or walk-running.

Why Build Gradually?

Being able to run 5km is a great base, but jumping straight from 5km to 10km is a big increase. Build the distance gradually and keep most running at an easy, conversational pace.

If a week feels too difficult, repeat it. The goal is to arrive at 10km feeling confident enough to enjoy it rather than simply survive it.

If you cannot yet comfortably cover around 5km, complete the Couch to 5km plan first.

The 8 week 5km to 10km plan

Aim for three runs each week. Leave a rest day between sessions where possible and keep the easy runs genuinely easy.

Week 1

4km easy • 5km easy • Long run 5.5km

Week 2

4km easy • 5km easy • Long run 6km

Week 3

4–5km easy • 5km easy • Long run 6.5km

Week 4

5km easy • 5km easy • Long run 7km

Week 5

5km easy • 5–6km easy • Long run 8km

Week 6

5km easy • 6km easy • Long run 8.5km

Week 7

5km easy • 6km easy • Long run 9km

Week 8

4–5km easy • 4km very easy • Long run 10km

A few important tips

Start slowly
Walk when needed
Take rest days
Repeat weeks if needed
Consistency beats speed
Enjoy the journey
Stretch after
Keep it relaxed

Remember: every runner starts somewhere. The goal is not to be fast — it is simply to keep moving.