🏃 Running · 6 weeks · 4×/week · intermediate
5K to 10K
Double your distance and hold a stronger pace in 6 weeks.
Six weeks that add one weekly long run, one tempo session, and one speed session on top of your easy base. Built for runners already comfortable with a continuous 5K.
What you need
- • Can run 5K continuously
- • 4 sessions per week
- • 30–70 minutes per session
Week by week
Week 1
Establish the baseWeek 2
Add speedWeek 3
HillsWeek 4
Recovery weekCut long-run time by a third.
Week 5
Peak loadWeek 6
Taper and testRace your 10K at the end of the week.