Step up from 5K to 10K with structured weekly runs.
Build from a 5K base to 10K with progressively longer long runs, tempo efforts, and easy recovery days.
| Week | Easy Run | Speed / Tempo | Easy Run | Long Run |
|---|---|---|---|---|
| Week 1 | 3 km | 3 km tempo | 3 km | 6 km |
| Week 2 | 3.5 km | 4 km tempo | 3 km | 7 km |
| Week 3 | 3.5 km | 5 x 600m | 3 km | 7 km |
| Week 4 | 4 km | 4 km tempo | 3 km | 8 km |
| Week 5 | 4 km | 6 x 600m | 4 km | 9 km |
| Week 6 | 4 km | 5 km tempo | 4 km | 10 km |
| Week 7 | 4 km | 7 x 400m | 4 km | 11 km |
| Week 8 | 4 km | 5 km tempo | 4 km | 12 km |
| Week 9 | 4 km | 4 km tempo | 3 km | 8 km |
| Week 10 | 3 km | 3 x 600m | Rest | Race Day 10K |