The BookitZone 5k to 10k Training Plan

BookitZone 5k to 10k Training Plan

A 5k to 10k training plan is designed for runners who have already completed a 5k race and want to progress to a 10k race. It typically spans several weeks and gradually increases the running distance and intensity to prepare the body for the longer distance. Before starting any training plan, it's essential to consult with a healthcare professional, especially if you have any pre-existing health conditions or concerns.

Here's a basic 8-week training plan to help you progress from a 5k to a 10k race:

Week 1-2 (Base Training):

• Day 1: Easy run/walk for 20-30 minutes.
• Day 2: Rest or cross-training (such as cycling, swimming, or yoga).
• Day 3: Easy run/walk for 20-30 minutes.
• Day 4: Rest or cross-training.
• Day 5: Easy run/walk for 20-30 minutes.
• Day 6: Rest.
• Day 7: Long run/walk for 40-45 minutes.

Week 3-4 (Building Endurance):

• Day 1: Easy run for 30-35 minutes.
• Day 2: Rest or cross-training.
• Day 3: Easy run for 30-35 minutes.
• Day 4: Rest or cross-training.
• Day 5: Easy run for 30-35 minutes.
• Day 6: Rest.
• Day 7: Long run for 50-55 minutes.

Week 5-6 (Increasing Mileage):

• Day 1: Easy run for 35-40 minutes.
• Day 2: Rest or cross-training.
• Day 3: Easy run for 35-40 minutes.
• Day 4: Rest or cross-training.
• Day 5: Easy run for 35-40 minutes.
• Day 6: Rest.
• Day 7: Long run for 60-65 minutes.

Week 7 (Final Push):

• Day 1: Easy run for 35-40 minutes.
• Day 2: Rest or cross-training.
• Day 3: Easy run for 35-40 minutes.
• Day 4: Rest or cross-training.
• Day 5: Easy run for 35-40 minutes.
• Day 6: Rest.
• Day 7: Long run for 70-75 minutes.

Week 8 (Taper and Race):

• Day 1: Easy run for 20-25 minutes.
• Day 2: Rest or cross-training.
• Day 3: Easy run for 20-25 minutes.
• Day 4: Rest or cross-training.
• Day 5: Rest.
• Day 6: Rest.
• Day 7: 10k Race Day!

Remember to warm up before each run with a few minutes of walking or light jogging, and cool down afterward with some gentle stretching. Listen to your body and adjust the plan as needed to avoid overtraining and prevent injuries.

Also, consider incorporating strength training and flexibility exercises into your routine to improve overall running performance and reduce the risk of injuries. Stay consistent, be patient with yourself, and have fun during your training journey!

Here at BookitZone.com we have a wide variety of races for you fo find and enter in the UK - click to search our currently available 10k races.

Good luck on your progression to running a 10k!

NEW RUNNERS: Check out our Couch to 5k Training Plan on this link.

BookitZone is an online entry facility specialising in athletic events. Runners can search hundreds of athletic events throughout the UK and enter via the website with immediate confirmation of entry. Race organisers can list their races for free!