Week 1Long run: 35 min
2× 25 min easy · long run 35 minStart calmly: every run at a conversational pace.
Challenge 05 · Eight weeks
Run 10 km – training plan for beginners and advanced runners
Two eight-week plans: as a beginner you double your distance from 5 to 10 km, as an advanced runner you work on your 10 km time. With a weekly plan to tick off, clear pace guidance and tips to avoid overload.
05
From 5 to 10 km – or faster
Eight weeks, two levels: get to the finish or run a new personal best.
How a training week is structured
3–4 runs a week25–75 minutes80% easy
Easy runs · the foundationMost of your kilometres are run at a conversational pace. They build endurance and spare your tendons and joints.
One quality session per weekFaster sections, intervals or race-pace running make you quicker. Always with a 10–15 min warm-up and a 10 min cool-down.
The long run · once a weekIt grows week by week and makes the distance familiar. Pace: easy, and slower than you think is fine.
Rest days and strengthAt least one rest day after hard sessions. Two short strength sessions a week help prevent overload.
80 / 20 as a rule of thumb: About 80% of your running time is easy and at most 20% fast or hard. Running every session fast often makes you tired rather than faster.Find your easy heart-rate zone with the calculator →
YOUR TRAINING PLAN
Choose your level
Both plans last eight weeks, with a recovery week in week 4. Repeat a week if it feels too hard – and skip a session if something hurts.
Beginner: your first 10 km
3 runs a weekGoal: finish 10 km
0 of 8 weeks done
Tick off each week you complete – your progress is saved on this device.
Week 2Long run: 40 min
2× 25 min easy · long run 40 minThe long run grows by five minutes.
Week 3Long run: 45 min
2× 30 min easy · long run 45 minShort walking breaks are fine if you need them.
Week 4Long run: 40 min
2× 25 min easy · long run 40 minRecovery week: a little less, so your body can adapt.
Week 5Long run: 50 min
30 min easy with 4× 1 min brisk · 30 min easy · long run 50 minYour first brisk sections – jog easily for 2 min after each.
Week 6Long run: 55 min
30 min easy with 6× 1 min brisk · 30 min easy · long run 55 minThe brisk minutes now feel more familiar.
Week 7Long run: 60 min
2× 35 min easy · long run 60 minThe longest run of the plan – often already close to 10 km.
Week 8Goal: 10 km
2× 25 min easy – then your 10 kmTwo short, easy runs and, at the end of the week, your 10 km at a comfortable pace.
Advanced: a faster 10 km
4 runs a weekGoal: new personal best
Every week: one quality session, one long run and easy runs. Warm-up and cool-down are not included in the figures.
0 of 8 weeks done
Tick off each week you complete – your progress is saved on this device.
Week 1Long run: 60 min
6× 400 m brisk, 90 s jog recoveryPlus 2 easy runs of 40 min. Brisk here means roughly your 5 km pace.
Week 2Long run: 65 min
3× 8 min at threshold, 2 min jog recoveryPlus 2 easy runs of 40 min.
Week 3Long run: 70 min
5× 800 m at 10 km pace, 2 min jog recoveryPlus 2 easy runs of 45 min.
Week 4Long run: 55 min
4× 400 m relaxed but brisk, full recoveryRecovery week: just 1 easy run of 40 min on top.
Week 5Long run: 75 min
3× 10 min at threshold, 2 min jog recoveryPlus 2 easy runs of 45 min.
Week 6Long run: 75 min
6× 800 m at 10 km pace, 2 min jog recoveryPlus 2 easy runs of 45 min. Run the last 10 min of the long run a little faster.
Week 7Long run: 70 min
2× 15 min at threshold, 3 min jog recoveryPlus 2 easy runs of 40 min.
Week 8Goal: 10 km
4× 400 m relaxed but brisk – then your 10 km raceTaper: two short, easy runs of 30 min. At the weekend, 10 km as a race or time trial.
UNDERSTANDING PACE
What the terms in the plan mean
You do not need a heart-rate watch – your own sense of effort is perfectly enough to start with.
Easy
You can talk in full sentences. This is the pace for most runs and for the long run.
Brisk
Noticeably faster; you can only speak in short sentences. For short sections of one to five minutes.
Threshold
Comfortably hard: you could hold this pace for about an hour but can only say a few words.
Race pace
The pace you are aiming for on race day – whether 5 km, 10 km or a half marathon. In training you only run it in sections.
Training with heart rate?If you use a heart-rate watch: easy runs are usually in zone 2, threshold sections in zone 4. You can estimate your zones with the heart-rate zone calculator.
What matters most
01
Strength still matters
The leg exercises from the 5 km challenge fit here too: twice a week, about 15 minutes.
02
Energy for longer runs
Before runs of more than an hour, a carbohydrate-rich meal a few hours beforehand helps – for example oats or rice.
03
Rest is part of training
Adaptation happens during recovery. Sleep, rest days and recovery weeks are a fixed part of the plan.
Safety firstIf you have been inactive for a long time, have a medical condition (for example of the heart or circulation) or take regular medication, get medical advice before you start. Stop immediately if you experience chest pain, unusual shortness of breath, dizziness or palpitations. Pain that gets worse while running or is still there the next morning is a reason to take a break – if it persists, have it checked. This challenge is not medical advice.
KEEP EXPLORING
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All challenges at a glance →Curious to explore more?
Take what works for you from these challenges. Small steps and a sustainable way of eating matter more than short-term perfection.
Explore nutrition consultingQuestions and answers
How long does it take to go from 5 to 10 km?
If you can run 5 km comfortably, you can reach 10 km in about eight weeks with three runs a week. The key is a gradual increase of the long run.
How often should I run per week for 10 km?
Three runs a week are enough for beginners. Advanced runners usually train four to five times, with one or two harder sessions.