Log in
Couch to 5K
73,715 members105,660 posts

5k to 10k

So I finished c25k 6 weeks ago, I've been running parkruns since then. At the start of the summer I signed up for an adventure race that involves 10k of running. Time has ran away on me and now I have 6 weeks to go.

I've been following a c210k app and it's tougher but I've really began enjoying it.

Now I have a choice;

Do I run with a local jog club twice a week on a prog to improve 5k times and just hope that a longer run at the weekend prepares me for 10k or

Do I continue on my 10k training prog on my own?

Any experience on moving from 5 to 10k would be great to hear?

10 Replies

Personally, I'd do it yourself. I think the transition to 10K is another mostly mental one. I did my first 10k run a week after graduating from C25K. I hadn't intended to, I'd identified a 10k training programme, and it called for a slow 8k jog. I tried to find a nice easy, comfortable pace to run at, and found it. After a while it fellt like I could just keep on going. A bit after 5k I realised I was going to easily do the 8k, and as I approached 8k, I still felt good so decided to carry on, and got to 10k, much to my amazement. This was that run - connect.garmin.com/modern/a...

I'd say just listen to your body, and see what you can do. DON'T overdo it; I'm not advising you to push yourself beyond what you're capable of, but also don't be overcautious.


Thanks, appreciate that advice. I'm at the stage where I still don't believe I can do 10k but I felt like that about 5k too😁


similar to steve_l

I was running on holiday in Lanzarote and the beach path was just about 10k - end to end and back. One day I realised I was enjoying the run and didn't want to stop so carried on. I did 8k that day. A week later I did the same run, but persevered to finish the whole thing and completed the 10k.

Once you know you can do it, it's just a matter of doing one long run each week, so you really know you can do it and it wasn't a fluke.

If you are in for a race, just being able to do 10k might not be enough. After Lanzarote I could do 10k if everything was in my favour. To be confident in a race you should try to get to the stage when you can do 10k on a bad day (if it rains, or you're hung over, or you just had a cold, or ... something) which is a bit harder. I think I can do 5k on a bad day, but not so sure about 10k just yet.

so I'd suggest first option, local club + long run at the weekend. I'd suggest 6.5k, 8k, 10k, then the rest doing 10k. run slow enough to get the "I can run forever" feeling and you've cracked it.


Great advice, I've just signed up for a 10k in November and will follow your advice I think.

Am thinking of going on holidays to Lanzarote in September. Where do you go? Holidays with good flat running options are always good :)


we went to playa blanca. But it looks like a lot of the coastal towns there have a good coastal path. The one I ran on went from the local town to the lighthouse at the end of civilisation, 10k or thereabouts - paved, fairly flat, well used but not crowded - perfect. I plotted it all out on google maps and mapmyrun. Lanzarote seems quite good for running.


Sounds great :) was it a nice holiday spot? We like nice restaurants and not too touristy and build up.


hmmm. It was our first all inclusive, so no restaurants (the food in the hotel was quite good though). we were out of season so It was a bit geriatric for us to be honest, maybe Puerto Carmen might suit you better?


When you say adventure - what is involved? Is it an obstacle race? If so, you need to train for the obstacles too. I think if you google 'virtual muddy' it brings up an exercise to do after each k to simulate a 10k obstacle race. Six weeks should be plenty to increase your distance steadily. Good luck. Hope you enjoy it. Let us know how you get on :)


It's 10k running on flat roads followed by cycling and then kayaking. Not so worried about the cycling or kayaking but the running is freaking me out😀


That does sound an adventure. Like an alternative Triathlon :) Good luck. .. If you put the planning / training in now there should be nothing to freak you out :)


You may also like...