Stepping Up From 5k To 10k | Training Tips Beyond Couch to 5k - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “Stepping Up From 5k To 10k | Training Tips Beyond Couch to 5k” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Set a clear 10 km goal (race or time‑trial) and give yourself 8‑10 weeks to train.
Prioritise rest, warm‑up, cool‑down and at least one rest day after a long or intense run.
Long runs should be time‑based (60‑70 min) at an easy, conversational pace; increase weekly mileage by no more than 10‑15 %.
Add speed work: interval repeats (e.g., 1 min at target 10 k pace + 1 min jog) and short strides (20‑30 sec at 80‑90 % max pace, 4 reps).
Weekly structure: 3‑4 runs/week (1 long run, 1 interval/pace session, 1‑2 easy/steady runs) plus cross‑training or mobility on recovery days.
Hydration: carry water on longer runs and practice drinking on the move; use race‑day water stations as needed.
Mindset: use mantras, playlists or podcasts to stay motivated; start slightly slower than goal pace and finish strong.

Workout Example

10 k Training Week (example)

Long Run – 60‑70 min easy (conversational) run, building time by ~10 % each week.
Interval Session – 1 min at target 10 k pace, 1 min jog, repeat 6‑8 times. Progress to longer repeats as confidence grows.
Strides – After an easy run, do 4 × 20‑30 sec at 80‑90 % of top speed, jog/walk recovery.
Easy/Steady Run – 30‑45 min at comfortable pace.
Recovery Day – Rest or cross‑train (cycling, swimming) + optional yoga/pilates for mobility and core strength.

Closing Note

Give this 10 k plan a try, tweak the paces to match your own fitness in the Pacing app, and enjoy the journey from 5 k to 10 k. You’ve got this – see you on the road! 🚀