How to progress from 5k to 10k in just six weeks
How to successfully move up a running distance from 5k to 10k with a week-by-week training plan.
Image credit: Shutterstock/LightField Studios
How to successfully move up a running distance from 5k to 10k with a week-by-week training plan.
The good news is that if you’re planning on how to progress from 5k to 10k, you’ll have almost certainly already run 5k. And from a fitness point of view, that means you are way beyond halfway in terms of being ready.
If you’ve run 5k (3 miles, 188 yards) then you’re just six weeks or so away from being ready to tackle the longer 10k (6.2 miles) distance.
You won’t need to make many changes to your running, but make sure you think about a few key elements to make sure your first ever 10k is one to remember for all the right reasons.
Give yourself six weeks if you’re 50 and over. If you fit into an older age category – 60 plus - then eight-10 weeks is a better option.
You’ll still see great improvements as you progress, it’s just that everything (as we know) takes a little longer to fit into place.
That small move makes an incredible difference and can honestly be the difference between success and failure.
Reading it every day makes you so much more accountable… and it works. Kevin Young the 1992 Olympic 400m hurdles champion wrote he was going to win gold in 46.7 seconds on his mirror. And he did, in exactly that time.
Build plenty of rest days into your schedule, but on those rest days make sure you do something to help your body recover; do a little stretching, take part in a Pilates or yoga class, or perhaps do some bodyweight exercises such as squats, lunges, press-ups.
Rest your legs from running but use the time effectively. Strength training for runners really does help you recover more effectively.
Run three times a week and go a little longer once a week. Never add more than about 10% to your longest run but gradually take your time and add a little here and there.
If you’re following a schedule like the one below, modify it to your own needs and don’t be frightened to add a little more time to things. Improvement isn’t about rushing anything; it’s about taking your time.
Do take care to think about active recovery, by taking the likes of CBD oil or turmeric, which can help your body recover faster. Epsom salt baths are also great.
This 5k to 10k running training plan is just a guide – you must listen to your body, and everybody will react differently. We’ve worked to a week here, but in reality the 70+ age group should work over 10-14 days, as you’ll need longer to recover.
However, that’s not a reason to take it easy. Everyone gets slower, but by working hard, you can still add faster sessions when you feel ready. Indeed, for a lucky but significant number you will get better!
Make sure you include plenty of other exercise in your running programme too, be that swimming, spinning or something like Pilates. Your goal is to run three to five times a week, depending on your age and personal capability.
| Day | 50+ | 60+ | 70+ |
|---|---|---|---|
|
Monday |
Easy run |
Long walk |
Long walk |
|
Tuesday |
Easy run but include four short surges with two minutes of easy running between each |
Easy run followed by 10x20 seconds working on form rather than speed |
Swim or five minutes of jogging before Pilates or bodyweight exercises |
|
Wednesday |
Mobility work such as Pilates |
Mobility work such as Pilates |
Easy run up to 45 minutes |
|
Thursday |
Easy run |
Short run but follow it with 10 minutes of mobility work |
Short run but follow it with 10 minutes of mobility work |
|
Friday |
Rest |
Rest |
Rest |
|
Saturday |
Easy run |
Easy run |
Rest or take part in a Parkrun but go easy |
|
Sunday |
Longer run but increase the pace after each 5k |
Longer run. Go easy! |
Longer run once every two-three weeks |
Eilish McColgan, the 10k Commonwealth Champion, loves the distance and uses that passion to not just run faster herself but also help runners of every age achieve their best.
“I find the 10k is a distance I can really push myself in," she told Saga Magazine.
"The 5k is a little too short and I’ve not quite found my limits over the longer distances like the half marathon.
"It’s an event that everyone can target and perhaps a lot more achievable than targeting a full marathon!"
“Mentally, I enjoy the fact it’s two 5ks. I can pace myself through the first half and then really give it everything I’ve got towards the finish line.
“As you get older, it’s definitely important to adapt your training slightly. Recovery can be a little slower, so even at my age I do less high intensity sessions than I did when I was younger."
"My mother (Liz, the 1988 10,000m Olympic silver medallist) and I coach athletes from all over the world, the oldest being in his eighties, and the most important part of their training is balance. Having hard workouts but enough recovery scheduled afterwards. That is the key!”
There are hundreds up and down the country every weekend, but if you fancy a big city experience, complete with cheering crowds and loads of entertainment, take a look at these races.
July 13 2025 Live bands, DJs and cheering fans will motivate you all along the route, which takes in Westminster Bridge, the London Eye, Regent Street, Piccadilly Circus and Big Ben.
September 28 2025 The iconic 10k event guides you past some of London's most famous landmarks, including Admiralty Arch, St Paul’s Cathedral, the Bank of England, Somerset House, Big Ben, the Houses of Parliament, and Westminster Abbey, so there’s plenty to feast your eyes on as you run.
February 23 2025 You’ll start in Trafalgar Square and finish at Big Ben, passing incredible sights on the way. Plus, there’s some great entertainment on the course, including a jazz band and a choir to keep you inspired for the whole distance.
October 5 2025 This race starts in Glasgow's city centre and as all the runs in the Great Run series, is a celebration of everything that makes the city great. You’ll enjoy a route that mixes urban architecture with green spaces and plenty of history.
October 12 2025 The Supersonic 10k is a fantastic flat and fast course, great for setting a quick time. An increasingly popular race, this is a great step-up for those who have completed a 5k in the past.
2025 TBC The route takes in all of Cardiff Bay’s most iconic landmarks, starting and finishing in Roald Dahl Plass and passing the Wales Millennium Centre, Mermaid Quay, the Pierhead Building, Senedd, Porth Teigr and the Cardiff Bay Barrage.
May 4 2025 The AJ Bell Great Birmingham Run is the Midlands’ biggest and best running event. There’s everything you’d expect from a Great Run event – notorious start line hype, top on-route entertainment plus an event village that feels more like an after-party – but the carnival atmosphere and the passion and spirit of the runners is all Birmingham.
May 18 2025 Manchester’s original running event boasts a city centre start and finish, with Half Marathon and 10k routes taking runners out of the city past the iconic football stadiums.
May 24 2025 Run in the stunning surroundings of Holyrood Park, the race starts and finishes near Dynamic Earth. This route offers striking panoramic views of the city and Edinburgh Castle.
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