Your Best Guide to Doubling Your 5K Walk to some 10K

 

How to Step up from 5K to 10K

Video taken from the channel: Harry Runs


 

6 week 10k training plan

Video taken from the channel: This Messy Happy


 

HOW TO Run Your First 10k | Running Tips For A 10k Race

Video taken from the channel: The Running Channel


 

Warsaw 40th Marathon Running the 5K | Your Guide To Poland ����

Video taken from the channel: Nick Farni


 

TRAINING FOR THE NEXT DISTANCE: 5K TO 10K

Video taken from the channel: Heather Jergensen


 

How To Run A Half Marathon | 10k To Half-Marathon Training Run Plan

Video taken from the channel: Global Triathlon Network


 

How To Run A 10k! | 10k Training Run Plan

Video taken from the channel: Global Triathlon Network


Your Guide to Doubling Your 5K Walk to a 10K. If you joined us for our Couch to 5K, or are simply ready to take your regular walking routine to the next level, this progressive plan can help you graduate from a 5K to a 10K. For this plan, you should already be consistently walking around 7 miles per week. The 5K run-walk training plan below includes cross training and rest days to help you find balance in your routine. Your Run-Walk 10K Training Plan.

Congrats on finishing your first 5K! Now that you’ve got a race under your belt, you might be ready to tack on more miles. If that’s the case, check out the 10K. 5K/10K Training Schedules. Don’t wait to take walk breaks.

By alternating walking and running from the beginning, you speed recovery without losing any of the endurance effect of the long one. Once you’ve mastered the art of the 5K and your local Saturday morning parkrun, the next challenge looms – the 10K and the prospect of doubling the distance you’ve worked so hard to conquer can be daunting. However, a 10K race is a fun and rewarding distance to train for.

It won’t take over your. Begin every run with a three-minute walk at a brisk pace to pump up your heart rate and increase blood flow to your muscles. End each run with a five-minute cool down walk at an. Start your warm-up with a few reverse lunges on each leg, followed by squats, side lunges, bum kicks and high knees, and a few minutes of walking before your run. After that, take a few.

Consider using this seven-week 5K run training schedule as your guide. It’s tailored for beginners or anyone who wants to complete a 5K race. You can also adapt it for a 5K walk. This 5K training. Tackle your first 10K or improve your time! blog.myfitnesspal.com.

Your Guide to Doubling Your 5K Walk to a 10K. English (US) Español; Français (France) 中文(简体). The 5K is actually 3.1 miles long, so by the time you get to the 3-miler on the seventh Saturday, you will be only a short distance from achieving your goal. Sunday: At least one day a week, it’s a good idea to go for a long walk.

If your only interest is to stroll 10K at a comfortable pace, you probably don’t need any particular training program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least 45-90 minutes in the last month or two before the 10K.

List of related literature:

This coincides closely with your current 15K to half marathon race pace.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2008

The 50k distance is a perfect step up from marathons to ultras.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

You can also develop a few specific walking routes so that when you want a 4,000—step walk after dinner, you

“State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet” by James O. Hill, Holly Wyatt, Christie Aschwanden
from State of Slim: Fix Your Metabolism and Drop 20 Pounds in 8 Weeks on the Colorado Diet
by James O. Hill, Holly Wyatt, Christie Aschwanden
Rodale Books, 2013

And if you don’t have time enough to do that, you cannot improve your 10K time or achieve your goal in the marathon.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

Or say you wilted over the last 10K the last time around and realize in retrospect that this was because of a too-aggressive first 10 miles (16 km); you should be able to make another attempt at your goal time for the first marathon.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Or if your goal is a fast marathon, begin with the 5-K repeat distances and gradually progress to those for the marathon.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

In particular, we have discussed the benefits of a beginner racing a 5K or 10K to help establish a baseline for the more marathon-specific training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

I want to run a 5k is a much more specific starting point.

“Adulting 101: #Wisdom4Life” by Josh Burnette, Pete Hardesty
from Adulting 101: #Wisdom4Life
by Josh Burnette, Pete Hardesty
BroadStreet Publishing, 2018

I had an amazing experience at mile 18 of my marathon walk.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

Still, you shouldn’t ignore your 5K and 10K training.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

97 comments

Your email address will not be published. Required fields are marked *

  • Guys, I’m not sure if you ever made a video on this but I think there might be some people interested (including me in the first place:-)) on how to train when you have very limited time. E.g. I’m fairly new to triathlon, done my first 1/4 in 3:28 which is obviously very amateur but one have to start somewhere:-) And since currently I can only afford 3 trainings a week my biggest question is always like “should I go all in every training since my load is not that much or should I still plan heavier and lighter weeks”. Would really appreciate your opinion on this, either in the comment or even as a video:-)

  • Thanks coach! I’ll be sticking to this in preparation for my first 10k! Quick one… how long should a proper S&C session roughly be?

  • I’v just started running and I walk run 5k in 30mins but I’m 17 stone, I do 3-4 runs a week, should I run every day or day on day off

  • I started to get back into doing my cardio again after about 5-6 years. I did 1km today and planning to reaching 10km; this is for my cardio and weightloss along with proper dieting, workout and sleep. ��

  • I’m at 8k now which is my pb, but I never really knew anyone who liked to run. I just accidentally discovered it, now I’m sorta getting more interested. These tips make sense, the interval training, and increasing by 10percent, I think I’ll be ready for 10k soon.

  • Can someone explain interval training? I’ve been doing cardio work for 10 years but never got into running outside. I can run 5k in 25 minutes, and for some stupid reason because of Gym closures I started running 5K every other day on max and injured my knee (bad shoes). So now I’m resting and recovering I’m looking into learning how to run smart with a program, however the couch to 5k might be to slow for my liking. So I’m looking to get into running a 10k, but I really don’t understand what a an easy run, medium run, hard run, and interval is. An easy 30 minute run might be a 3k for me, would running a 3k on Sunday still work? I also want to note that I have run many 10k’s on a a treadmill in an hour but never outside of the gym.

  • I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did [email protected] could that be y I have the pain

  • This traing program seems rushed to me. I would think going from 5 ro 10k would require 3 months or more to avoid injuries, even with 4 days off a week. I guess it depends on one’s base fitness and age. The older one is, the longer it will take to double one’s distance. This should be explained.

  • Thanks for this video! Planning on doing a 10k in August only do 5ks at the moment and I was thinking about how i was going to train. Then this video popped up! subscribed

  • Very balanced and pretty safe plan! Kudos for emphasizing recovery importance. Even Kipchoge does not have two consecutive days of intense training.

  • i would like to make a small adjustment to the plan. each Friday, do a 30 minute stretching / core / strength or plyometrics workout. alternate between the weeks

  • Really useful video, it confirms what I was doing to train and also gives me more info on what to do. I am two weeks before my first competitive 10K. I have been doing runs 2-3 times a week from 3K to 5K plus a 16 min hard workout after each run and yesterday I ran 8 intervals of 400 with a short break of 1-2 minutes. This week I will run those 10-12K to see how it feels. I am confident that I will do aprox. 50 minutes for the 10K. Harry, do you have any advice for the week before the run? Thank you very much and happy running! Keep making this videos.

  • Hi!!!!Can you give me some advice If its possible..I just upload a video on my channel. Running my first 10k in 2 months.

    https://youtu.be/3GOyqfPHiWc

  • Hey, thank you very much for doing this video, I had a 10k run and I used you technique to train and I successfully completed the 10k run.

  • Hi do you do a marathon one plan for a runner like me who can nearly run 7 minutes a mile half marathon hopefully can do under seven full marathon in future thanks love you clothing by the way

  • Heather relegated to bit part player again. Not sure what problem GTN has with women, don’t women compete in triathlon too? This channel has regressed in terms of gender equality.

  • do you have any research that proves stretching helps to prevent injuries? Seen several that show stretching does not help to prevent injuries, as injuries are usually a result of overuse

  • Mark and Fraser, we want an injection of ELITE stuff, like intervals, fartlek, hill sprints, striding, plyometrics, etc. Rehashing the fundamentals gets boring just like the running itself. Inject something NEW. PLEASE!!!

  • Done my 1st 10k to day 1hour 15 mins want to do a half marathon next the issue I’ve got is I’m up at around 4am for work don’t get home until around 7 so only been runnning I’m on 3 days off I do a park run on the Saturday long run on the Sunday and a short run on the Friday

  • Iv just started being able to run 5k lately and this is just the kind of video I need!! But just have one question, as I said I can run 5k now and it takes me exactly 30 mins to do so, I do but pretty wrecked by the end, but when you guys say do an easy run for 30 mins should I just do the 5k as I do now? Or slow it down and do say 3k in the 30 mins?? Cheers

  • To be honest why we do not start by half marathon first and then to go on 10km? To me 10k race is more difficult to control at 100%. I did my PB on 10km after experiences on half marathon

  • I just started running as its the only sport available to me at the moment and I ran the first 5k today. no training for the 10k and eventually a HM 😉

  • Thank you for this one just completed my first half marathon in in 1:50 after following the plan.
    Do you have a similar plan for half to full marathon training?

  • I just completed my first 10k in 51:33. I thought I was going to take much longer but I did alright. ��. Used the running channels advice during the run. ������

  • Hi guys
    Enjoyed the video. Will use it to get back training after recouperating from a Hernia surgeory.
    But how do you combine swimming and cycling into this for a combined upgrade from sprint to olympic distance?
    Pray expand the plan for us soon to be 46 age groupers who really enjoy both the training and competition days, but dont really care to be on the podium?
    Thanx

  • In my last year of school, all students of my year had the opportunity to run at a local 10k race, and if they finished, they would get an acceptable grade. If you would get a good time, of course you would get a better grade, but even if it took you three hours, you would still get 10 out of 15 points.
    Of course I also wanted to try, even though I normaly hate running.
    The day arrived, and it was almost perfect weather, lots of people came to watch, because on the same day there was also a half marathon and a full marathon. If was quite an experience to see all these people and to be part of that event.
    When I finally reached the finish-line, it took me one and a half hours, and only two people in my age were slower than me (and that only by a few minutes), but nonetheless it was a nice day that I will remember.

  • Would running two 5km races in a single session be considered an effective training for a half marathon? For example, it would be a 5km run followed by 10 minutes walking/rest, then another 5km run. I’m thinking about doing this once a week. It would sort of mimick what footballers have to go through because they usually run for 45 minutes followed by 10 minutes rest, then another 45 minutes running. Instead, I will aim for 25 minutes per 5km.

  • Running a 10k my town annually has, and last year I went 46 flat. (��) (i was 15 and severely out of shape). now I’m going to make a plan for myself, and despite the soccer seasons running to just about 3 weeks before the 10k, I’ll be fine with keeping a strict schedule.

  • Hey hope you’re doing well:) I am currently running around 3km or 4km max and wanted to know if you think I could run 10km in 8 weeks time. I think I can do it, but not very confident about it hahah.

  • Hi
    Thanks for the HM plan.
    Started running from 31.07.19.
    Completed 10 K in 1 hr on 20.11.19 in ADHM (Airtel Delhi Half Marathon).
    Now I have to prepare for HM.
    Being new to running, unable to understand some terms in the plan like…………. 2x 1.5 K, Tempo Run, RP, 5K Steady
    Can u pls help me to understand these? Will be highly grateful.

  • I’m planning on running my first 10k a week after my cross country state meet (I live in the U.S). I’ll have to run on my own the week leading up to the 10k since XC season will be over. What do you recommend I should run that week? I’m currently on 30-40 per week and by the time the 10k comes around (3 weeks) I’ll have been training for 6 months. I’ve done my base phase months ago and my coach will be tapering me for state. I thinking of doing a 30 mile week with an interval workout at race pace in there and maybe some speed stuff like 200s.

  • “Not the distance, but the speed”
    Probably most with decent basic fitness can jog the 21km, but at what time is completely another question, and especiallyinjury free.

  • This week i will be finishing the 5k program. Should i jump right into this one?
    And in the intervals when you say warm up and cool down is it a walk or a jog?

    Thank you for those programs!

  • What are your thoughts on incorporating ParkRuns for 1/2 marathon training? Are there benefits to having ParkRuns in the plan (for speed workouts) instead? Then Sun long runs have a little fatigue in them too which will possibly help the legs adjust to perform longer on race day.

  • Just found you on strava. I have a Fitbit and I’ve been wondering about getting a garmin watch. The problem is im so invested in Fitbit because I’ve had one for like 3 years so all my data won’t transfer. I run and mountain bike. Have you ever had a Fitbit? I have the blaze. I like it but I would like a watch that has built in GPS and more features. What do you think? Thanks!

  • 10k is a great distance, I moved up to it 4 years ago and still haven’t moved up to the half cus I love the speedy but long aspect of the 10k which you don’t get in the 5k and 21k

  • Only started running about 2 weeks ago and did my first 10K yesterday in 29.21.
    Reckon I’ll be doing a marathon in sub 2 hours by August if I keep trying to keep up with everyone in the comments section!!!

  • I’ve done it i run events with runthroughuk.com, so on the 5th january i did the 10km battersea park in london not my best time 48 minutes 30 seconds, my brother runs too, the next day my brother asks me do you want to do the richmond half marathon, and i said yes why not, i had 12 days to train, so it was a bit of exercise bike and stretching and dumbbell squats, then it was a 10 km on the treadmill, then the next day it was another 10 km on the treadmill then the next day it was 13km on the treadmill, then it was some exercise bike and some dumbbell workout, and then it was another 13 km on the treadmill and on the saturday the 18th january i did the richmond half in 1 hour 48 minutes, I’ve achieved something i thought i would never achieve and i don’t want to do stop

  • I just ran my first 10k today in 57:28 and I’m hoping to continue to increase my distance. Love the channel and thanks for your tips

  • Thanks for the video! I’m wondering, for any distance training plan, how do I determine my running pace for intervals, long runs, etc? How do I know when to push to get a bit faster?

  • Hi! I’m so excited to have found your channel! I’m at exactly the point you had mentioned at the beginning (10 5ks completed), and I recently signed up for a 10k in March, which I’m fairly terrified of.
    My last couple 5ks haven’t been great. I neglected putting the time into training because I had run them before which meant that I was taking walk breaks during them. I want to run my 10k without breaks, but I’m not sure if I can start at week 1 for this plan.
    Since weeks 1/2 on the 10k plan are basically identical to weeks 5/6 of the 5k plan, could I merge the two? Potentially start at week 3 of the 5k and then roll forward?
    I’m really nervous for the 10k and want to train in the best possible way.

    Love your videos!!

  • Great videos and some great advice here. Ironically enough I’ve never run a 10k race, I’ve run 5k races, half marathons, and even a marathon, but never a 10k. One thing you mentioned that I don’t think is right is that you said if running to distance you need an app on your phone or GPS watch, I don’t think this is true at all. You can do all your research before a run planning your route on a website like mapometer and calculate your distances that way. Sure, it’s easier to have an app on your phone or gps watch, but if these aren’t available to you then as long as it isn’t a very convoluted route and you know the area (you can use Google Maps in a lot of places as well even if you don’t) then you should be fine. Of course you get extra information with the app or gps watch, but if your aim is just to run the distance and aren’t interested in time then this will work, and you can always take a basic watch or stopwatch if you want a rough estimation of times and splits.

  • I’m struggling to beat 60 mins, Kew in September 1:05, yesterday in Fulham 1:01. I’ll be back in Feb for the next race and hopefully I can’t beat it!

  • Is there a good / right way to find “prefect half marathon pace”? Especially for triathletes �� I have my first HIM in December I’m preparing since June. Doing overdistances but still not sure how to choose right pace for the run �� I know there are a bunch of factors, but still would love to hear from you guys how do you choose race pace for run. Thank you!

  • I used the tips and advice contained within this video and completed my first official 10K this morning in 1:03:56. I’m 54 and as an old guy I’ll take it. Thanks running channel.

  • Going to sign up for one in December. Presumably the longer distances you start running, the more chance of getting injured. Any tips on how to deal with this?

  • Hi, I am completing my first rough runner in london in a couple of weeks. I normally run and exercise locally so easy to get home and clean up. With the rough runner after the race I will need to travel across London on tubes….what do people do to manage the dirt and smell? I’ll have a change of clothes and deoderant. Any special products worth getting??

  • Great information and tips from all of you as an experienced runner and have run them from small ones to huge 10K events you have to put in your training on the road and on the track if you want to help your speed. Also work on your focus for the event makes it easier for you to finish your race better and stronger.

  • I done two 10km races on the same day, about 2hr 30mins in between. I was only about 4mins off my first race time in the second race which I was really happy about as I felt quite drained already

  • Thank you from the bottom of my heart.I wanted to write this after achieving my first 10km.Before trying your 10k plan I followed your 5k plan completed it.
    Before knowing about your channel and training plans I used to run only about 2-3km and that’s it, it was my limit at that time.Watched some random videos on How to run 5km?
    Luckily got to look at your plans and made decision to follow it.
    This plans for the journey of achieving 5km & 10km changed not only my running distances but also my mind.Sometimes I used to shed tears while running why am I doing this? But got to know that I have challenge myself everyday in my life.It changed the way I look at the obstacles or any problems in my life.
    Now I would be focusing on my timings: as my 5k 29:15s and 10k was 1hr25min which is a very slow run but I’ll keep improving myself.
    Thank you very much Sir ����
    You helped me change my life in some way or the other.
    The only problem which I faced in 10km run was that the last week was full of rest though it introduced few intervals it affected me in that 10k run.

  • im in my late 40’s and have in the last six months started doing 5km runs on the treadmill, its not the same as road running, i refer to it as power assisted running. Anyway to my point which may help others starting off; i walked 25kms yesterday(3 hours 27 minutes), i havent walked this distance in years and to be honest it was more difficult than i thought it was going to be. Although it didnt get my heart pumping, breathing was also normal but my feet and legs were feeling it, particularly at the 20km mark. I thought this was pretty pathetic given how ultra marathon runners spend 60+ hours on their feet. Today my legs feel like theyve had a good workout, to a lesser extent my arms and torso yet i dont have the usual knee and ankle pain associated with ‘running’ 5kms on the treadmill. Im going to include once per week 25km walks into my relatively recent fitness regime.

  • Done! Four months ago I couldn’t run 50 meters. I’m 60 and hadn’t run since my teens. Did GTN’s 5km plan first, then this one and ran my first ever 10km this morning. I used to hate running getting into it now. Thanks for the great plan. No races but Strava is a great help.
    (Also reduced weight by 10 kg).

  • Thank you for posting your videos! Your videos are so comprehensive and educational. I also love that you promote a plant based diet! I have so much to learn about running. Thanks for helping me in this journey.

  • Hello from Egypt

    I finished training 6 weeks for 5 kilos and finished it successfully

    I started the 12-month training schedule for 10 kilos. Currently I arrived for the 11 week.

    The training results are impressive. But on the day of the fast interval session.. I can not complete the running like the rest of the days in the normal running, only 80 % of it was accomplished.. I do not feel tired but I feel like effort is over.
    Please note that the rest of the goals of the running days were completely accomplished.
    Any advice?

    Do I repeat the running day, the speed that I cannot complete at the end.

    When he finished the 12th week? What is the next step? In training, dear? Is it possible to train new for the fast running only?

    finnally i love your Coach. it is my first onlin traininng. and i loved… i lost 20 kg of weight

    sorry for my bad english

  • Wow! I did it! 6 weeks ago I couldn’t imagine running a 10k. Today, after following the plan and some pain, I completed the training. Thank you so much for helping me do this!

  • Hey thx a lot. Can you explain the last column from week 3 on. I don’t get what is written there and how you calculate the intervalls into your total. Thanks a lot. And keep up the good work. Exactly what I searched for in contrast to all these overcomplicated plans. For the first time I understand the concept behind which puts me in controll over my training. Really great. Thanks.

  • Love this channel! I’m new to running and am just managing 5k or so at the moment. Do any of you lovely running people have any advice on managing shin splints?

  • Great video, did my first 5K today. Running is my assistance cardio training( I prefer weighlifting). This seems like a very well thoughtout plan but I think I will do the 12week doubling every week because I am quite awful at running

  • Okay back again. I followed ur 5k and 10k plans and ran some 10k+ distances after that. What would you recommend as a next step — PB10k or 10k to half marathon?

  • I wanted to comment because I completed your plan in about 8-9 weeks and finally ran my first 10k at about 60 minutes! I’m now starting the trainging plan again to try and improve on my time. I neglected the interval training my first go around and just ran easy on those days but I fully intend to try it out this time. Any other tips for improving my 10 k time? Thanks!

  • Just finished my long run on Week 4 as it’s written in the video (did week 3 twice). SO ready for the 10K in two weeks! Pumped!:D Going to use the Cardiff 10K route and race all on me tod because we’re all in lockdown ha ha ha. Gonna donate some money to Kidney Wales as I haven’t had to pay a race sign up fee.

  • done with 4 weeks of 5k running plan now starting with 5th week after completing this i will start with 10k can i hit the gym during rest days plz answer???

  • I’ve done all the distances from 5k to the marathon. But 10k is great, it’s not going to take over your life however it still has long enough to plan strategy and tactics. Now I’m looking at 10k to do Olympic tri distance.

  • hi, i have 2 questions,
    1. what should i do in the strength and conditioning session?
    2. what do you do in the warm up and cool down part?

  • I got so pissed off with being confined to the house with all the corona craziness yesterday so I put on my running shoes for the first time in years, drove to a remote countryside places because I didn’t want to see any people. Ran 9k without any prep. Now today I’m pretty sore but I have the bugI want to go out again. Now I’m trying to figure out how I can keep running regularly without being quite this sore.

  • I have bin running for about 7 weeks now i just started hitting 4 miles but I have just got a aching pain in my knee but in my training I never did [email protected] could that be y I have the pain

  • Hi Coach, amazing video. I have mid season country competitions in 54 days! I represent my city at a 10K. However I’m the slowest can barely finish sub 50. Any tips? (15 yo)

  • Anna,

    You say that there are loads of apps but…

    looking at the apps there is nothing that I can find that carries on in the same vein progressing folk who have successfully achieved Couch to 5k. If you are aware of such an app (or apps) which have a training plan and voice coach during the runs then please can you link to them?

  • Nuts. When I run morbidly obese with no fitness I do a 2km run to start. Next run is probably 3km, next 5km, then 10km. I get there within two weeks and it’s not that brutal at all.

    I don’t stretch ever.

  • I will have 4 weeks to go for my first 10k. I’ve been training running on the treadmill for 2 weeks before I found this video.
    I’ve been doing 45 min treadmill running 4 times a week. The average distance is 5,9k for 45min training.
    Should I do your 6 week plan start on the third week or from the first week plan?

  • Hey, a friend of mine invited me on a 18k obstacle course and thought of it as a challenge to get me fit again. The obstacle race is in 10 months. Do you think it’s possible to go from absolute zero to this goal in that time? I’ve already started to run a month ago and am able to run 30min without a break. But I’m worried if I can achieve this goal in less than a year.:/ even with 3 to 4 times running a week as I do right now.

  • What does the 2x 1,5 K (3x 1,5K and 4x 1,5K) mean in the training plan?
    Also, I I was planning on a 5:00 average pace but realized during training that I could go a bit faster, how do I adjust my race pace?
    Thanks in advance

  • I have 10km run in 3 months…I can run 5km in 25min not sure about 10km….do u think i will be able to run 10km in 40min in 3 months….I can do only 4 times a week run due to my schedule.

  • Hi Coach, thank you for the great video, I have a small query, when you mention 4km om Wednesday in first week, what you mean by that, whether a complete 4k run or it could be 4k run in total with intervals.
    Thanks once again.

  • I’m pretty fat so I need some honest opinion on this.

    Last november, I started running. I could run like 200m max at a time. By march, I could do 7.5k. Then shit weather and injury sidelined me so now starting again since september, I’ve again built back upto 8k runs. I did my first 10k in 58 minutes. If I run to say fit and not for competition, how fast do I need to make 10 k time for it to be valid?

  • i have a 10k run in 5 weeks. at the moment I can do a 10k in 45min.
    i am about 19% body fat 94kg at 178cm 
    what is the best approach to reduce my time? increase miles, tempo runs or trying to lose a lot of weight?

  • This is the best training plan ever, it did a great job for my 10k and it worked for me even though I ran in military boots. Thank you so so much for that

  • I have 2 months to train for a 10k race. And I’m an amateur cyclist. Running can probably do 1-2 miles. What do you recommend I do for this ��

  • I’m a beginner and haven’t had any race and training for my first Marathon for 4 months. Now I am having Tibialis Posterior Tendonitis, lol. And my longest long run is only 27km and even that comes with multiple breaks

  • New runner here, 43yo, started running regularly in December, now running 3-4 times per week, not fast but who cares:-) Starting on your plan on Monday next week! Super excited and thank you for all the great content you put out, it’s really helpful for a new runner like myself.

  • Would you recommend still doing interval training if you are just running for fitness, and just trying to increase the distance able to run, not planning on competing?

  • I just ran my 2nd 5k two years after my first. Before that I never ran more than 2 miles. I thought I would finish close to 28 minutes and I got 26.04 so I surprised myself. I think I would like to start training towards a 10k in September. I am a former self proclaimed hater of running. Haha

  • I know this is an old video but thank you for this video! I was able to create a plan for doing 10km in a month thanks to you during lockdown! ���� Even made a video about it

  • Been watching some of your videos! Great info! Starting to take my cardio training more seriously same as I approach my strength training. Going to implement aerobic training sessions and other useful tips you shared:). I may not wish to do a full marathon but I do enjoy running and want to be able to cover more distance at ease plus increase my 5k speed:D
    Thank you for the videos. vegan hugs

  • Thank you so much for this video, it’s exactly the type of information that I was looking for. I have been running 5k for a while, I am registered to a 7,1km in November and then I aim for a 10k trainning. Well done with your videos and I will follow your advise! Thanks!

  • This is a superb and comprehensive guide. Following these tips for amateurs or even regular runners will see significant improvements.

  • Very good advice Harry.You are a great Athlete.I know you are flying all around the place at the moment.I hope you are giving yourself enough recovery time.Especially on a very morally good diet..Great following You on social media.Keep it up.

  • Great stuff! How about a vid on all the different running related injuries and how to treat or prevent them? I’ve only been running for 5 months and have already had runners knee (probation problems) and now the trainers are back in the closet as I’ve got runners bum!(Piriformis)

  • Im running my first 10K next weekend! My goal is sub 60min. I am a bit worried about the weather forecasted to be a bit warmer than I expected on the race day, but I will try to follow your tips and adivce. Thank you!

  • Is there a rule for how much should I run in a week? I train for competitive swimming and running, but I’m not really the best… I did around 19 in my last 5k and around 33 min in my last race (8k). I’m training like 15km per week. What should I aim for my weekly mileage?

  • hi Harry. Any advice on how to recover from plantar fasciitis instantly? Have you ever experienced that while adding up the mileage? I would like to get back in training but it´s a bit of a hustle to run this way at the moment!

  • Great video, thanks for the tips!
    I got back into running in December and have run a bunch of 5ks, with my parkrun PB now at 25:50 ( 5:11 pace). In the last month I’ve built up to running 10k and I’ve got my first race in a few weeks (a bit sooner than I’d like, but it’s a really popular local race). I know I’ve built quite quickly, but I was already quite fit as I do a lot of cycling.
    So far I’ve only run one 10k, at a 5:53 pace. I’d like to race at 5:30 pace or less, should I be doing intervals at this pace? My current intention was to go for a run at 5:30 & hold the pace as long as possible (probably 7/8k).
    My lungs are usually fine with whatever I do as they’re well-trained for cycling intervals & it’s mostly just my legs I need to build running strength and endurance in.
    Any help would be greatly appreciated!

  • Will be doing my first 10k as the last part of my first olympic distance triathlon coming up in 4 weeks, thanks for some ideas for some training sessions bro!

  • Ran 29.38 at my first 5k the day after my dog passed away… placed first in my age group and i have signed up for a 10k in April… wish me luck!

  • Got a question for anybody who happens to read this. Appreciate it if you do. I have a partially torn meniscus so I can’t run. I can walk and cycle just fine, but haven’t been able to run in over a year. I can’t afford the medical bills that would come along with fixing it through surgery or PT.
    Any advice or ideas for self-treating a small meniscus tear?
    Thanks guys.

  • do you use stretching as part of your cool down, if so what type? PNF/Dynamic/Static? How do you deal with stiff legs the next day?

  • Ran my first 10k training run the week after my first 5k training run. Felt comfortable at the time but I’m sure it led to me being injured for the rest of the summer and autumn last year. Not recommended.