I have downloaded an app on my phone to aid with building up from 5km to 10km. 3 runs per week with each individual run having the following structure:
Week 1: 4x 10 mins of running with 1 minute of walking between each run.
Week 2: 3x 15 mins of running with 1 minute of walking between each run.
Week 3: 3x 17 mins of running with 1 minute of walking between each.
Week 4: 3 x 18 mins of running with 1 minute of walking between each.
Week 5: 2x 22 mins of running with 1 min of walking in between.
Week 6: 1x 60 mins of running.
Written by
slothycoffee
To view profiles and participate in discussions please or .
I got up to 10K by starting with 3 x 5K runs per week. I then picked one of those runs as my long run. I ran 2 x 5K’s during the week and each week added 500 meters onto the long run. That was it. Simple and easy. I just built it up bit by bit.
I personally didn’t want to go back to run/walk so I followed JuJus plan. This for me was a 4 k , a 5k then a 6k. Each week was a4, a 5 then an increase of 1k until I reached 10k. Whatever works for you is a good plan.
I agree with the others about not fancying reverting to run/walking personally, although there’s no reason why you shouldn’t if that suits you.
Plus, I imagine you’d be short of 10k in 60 minutes on week 6 (unless you’re already a sub 30 minute 5k runner, of course, in which case please accept my apologies!) So it depends on whether distance is important to you. It’s a bit like C25K I suppose - not many people achieve 5k in 30 minutes to start with!
Have fun getting there. 10k is a fabulous distance, one which stands alone in its own right, or works as a springboard to 10 miles, HM - or further! 😀
Whatever works for you, however its good to vary the runs each week and have one run that you build up over the weeks, which works for alot of people. If walk/ run works for you just do it that way. I always walk/ run on my longer runs in the woods, and alot of people do too....
in answer to you and my pic post above-i did not bother about the time,i just wanted to run the distances,i started each long run really slow because i knew i had a long way to go but i have knocked a couple of mins off anyway
it is very doable and all in the mind so breaking up the run into sections (k`s or roads/lamposts/trees) really helps.
It’ll get you there, and right now I guess most of us have a lot of time on their hands. Personally, I’d struggle to do 3 60 minute runs in a week, so I’m another who prefers the plans with the, more regular, “long run” format.
Thanks for the replies everyone, I will take a look at Ju Ju's magic plan as it looks more enjoyable/less taxing on my calves than the plan on my phone!
I did something like this with the Sammi Murphy plan before switching to Ju Ju's Magic 10 plan. By the time I was doing 3x 17min runs having to do this three times a week was too tiring.
Ju's plan,which has a short run, a 5k run and a gradually increasing run was fun and achievable.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Runkeeper’s 5k plan: week 4 is in the bag!!! 
A way to catch up
Runners world training plan
