How to go from 5k to 10k and run further with confidence

Want to go from running 5k to 10k without it feeling overwhelming?

Here’s my step-by-step guide to building distance safely, improving endurance, and running further with confidence – even if 5k still feels challenging right now.

Stop trying to run every run “hard”

One of the biggest mistakes many runners make when trying to improve is thinking they need to push themselves on every run.

This leads to fatigue, niggles, sore legs, and just not enjoying your runs any more.

Just like when you did couch to 5k, you need those slow, conversational pace runs to build your endurance. These build your aerobic base which enable you to keep running for longer.

These slower, comfortable runs also allow time for recovery so your muscles can adapt. And, most importantly, means you keep running without burn out.

Increase the distance from 5k to 10k gradually

Just like you didn’t go straight from the couch to running a 5k in a week, you also need to gradually increase your distance to 10k.

This gives your muscles, tendons and joints time to adapt to running a longer distance.

By keeping consistent, and increasing your long run bit by bit each week, you will make huge progress and keep everything manageable.

Having a structured plan can really help. Not only will you be able to make sure the increases in distance are gradual but being able to see the goal and how you will get there can keep you motivated.

Understand the purpose of each run

So, I said at the start that you don’t need to run “hard” every run.

But you do need some variety in your pacing. A good 5k to 10k running plan should include some mixed pace runs to build your overall fitness levels and confidence.

You need your slower, conversational pace runs to build aerobic endurance.

The gradually increasing longer run to build the distance.

And you need a run that feels a little challenging to help improve speed, overall fitness and confidence.

This could be a run with short intervals where you push the pace a little. Or a run that includes some hill work. Or a fartlek run with a varied pace throughout.

Each run has its place, and will help you to get from 5k to 10k with confidence.

Add strength work to support your running

As your distance increases to 10k, strength becomes even more important.

With stronger muscles, running will start to feel a little easier and you are less likely to experience niggles or overuse injury.

Strong glutes and core will help you to run more efficiently, which means running longer distances feel a little easier.

But don’t think that adding strength work means you have to spend hours at the gym. A simple 20 minute, at home routine that targets all the key muscles can make a big difference.

Expect some discomfort (but know what’s normal)

When you start to move beyond 5k, things may start to feel a little harder.

Think back to couch to 5k and that first week. Remember how hard those first minutes of running felt? But I bet if you went back to those week 1 intervals now they’d feel so easy.

That’s exactly the same as when you start to increase your distance to 10k.

Those first few runs when you start to leave 5k behind may make your legs feel heavier, and you may be questioning your decision to go for 10k, but know that’s really normal!

As you start to run longer, you may feel a little more fatigued, but as your body adapts each run will start to feel more comfortable.

The key is to know the difference between this normal training fatigue and overtraining. And that’s where having guidance from a coach or running group can help.

Focus on consistency, not perfection

We all know life gets busy.

You might miss a run, you may get busy at work or need to swap your days around. That’s perfectly normal.

So just remember, progressing from running 5k to 10k doesn’t come from “perfect” weeks. Rather it comes from consistency.

Having to miss a run doesn’t mean you failed, as long as you pick it right up with your next run and keep the regular, consistent running.

This sustainable, consistent training is what will take you from running 5k to 10k, and even beyond.

And if you want to build your running from 5k to 10k with structure and support, then get in touch.

My coaching options include the 8 week Beyond 5k group programme, to 121 coaching and bespoke running plans. All of which will help you to progress safely towards 10k and beyond.