From 5K to 10K: How to Double Your Distance
A sensible way to move from 5 kilometres to 10, with weekly structure, pacing and what to expect.
If you can run 5 kilometres comfortably, 10 kilometres is a realistic next goal.
Before you start
You should be able to run or run/walk 5K a few times a week without pain. Give yourself about 8 to 10 weeks.
A weekly shape
- Two easy runs of 3 to 5 kilometres
- One long run that grows gradually
- Rest days in between
Growing the long run
Add about one kilometre every week or two. A sample build:
| Week | Long run |
|---|---|
| 1 | 5 km |
| 2 | 6 km |
| 3 | 6 km |
| 4 | 7 km |
| 5 | 8 km |
| 6 | 8 km |
| 7 | 9 km |
| 8 | 10 km |
Repeat a week if it feels hard. There is no rush.
Pacing
- Run the long run slowly.
- Use the talk test to check effort.
- Use walk breaks if you need them.
Fuel and water
For runs over about an hour, you may want water and a snack. For a 10K at an easy pace, many people find water enough.
Staying consistent
Missing a few days is not a problem. If you miss a week, ease back in rather than making up lost distance.
Track your progress
Looking at your activity history shows how your long run has grown and how your pace has changed.
Race day
If you enter a 10K, start slower than you feel like, and finish strong.
Tips
- Do not increase distance too fast.
- Include easy weeks.
- Listen to your body.
Run Tracker
Track runs, walks and jogs — calories, distance and pace, with offline GPS
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