Here’s the plan:
You've been running for a little while, you became fit and you're comfortable running 5k. But now you're looking for a new challenge. Maybe to go farther. Perhaps to become a bit faster. Possibly to take on more adventurous runs! Our "10k" programme is designed to help you do some or all of these!
You don't have to have done our Couch to 5K programme. But you do need to have been running regularly, and comfortable with the idea of building up to running 5-6 miles.
We're heading into serious running territory, but you'll find the same methodical approach that builds gradually over nine weeks. In your main run for each week, we gradually extend the run distance from 5km all the way to 10km. We also give you the confidence to get away from routine running on pavement and encourage you to try out the fun of trails. You'll do at least two more runs during the week. One of these will help you become a bit quicker and stronger. The other will consolidate the ability to run farther. This is no pussy-footing about, though. So another three days will also keep you busy. On these days, you'll do strength & mobility exercises - an essential but often overlooked part of the training and adaptation process.
farther faster stronger
By the end of the programme, you'll be ready to run 10km non-stop. You should find that you're running a bit quicker, and that the extra speed doesn't require any extra effort. After you do your first 10k, you have a Bonus Week. This will involve a real challenge. One that, right now, would seem crazy. But one that you'll absolutely achieve.
We're ready to help you go farther!