The 5K to 10K Training Plan: Everything You Need to Know

So, you’ve nailed the 5K.

You feel confident. Energised. In flow.

Now you’re ready to level up. But how do you make the jump from 5K to 10K without overdoing it?

Charlotte Purdue – British marathon champion and expert coach at personalised running app, URUNN – shares her top tips for increasing your distance safely, building confidence, and enjoying the journey to your first (or fastest) 10K.

Even better, if you’re part of the She Strides Run Club community, you don’t have to do it alone.

Build your distance gradually

Don’t expect to run 10K overnight. Progress takes time, so be patient and allow your body to adapt.

This is where following a tailored 5K to 10K training plan makes all the difference. It gives you a clear roadmap, helps you build your mileage steadily, and reduces the risk of doing too much too soon—a common cause of injury.

The combination of expert coaching through the app and the encouragement of the She Strides community makes staying consistent much easier than trying to figure it all out on your own.

Keep most of your runs easy

Not every run should feel hard. In fact, easy runs should form the foundation of your training.

Easy runs are exactly what they sound like—easy.

A good rule of thumb is the conversation test. You should be able to chat comfortably in full sentences throughout the run. If you’re struggling to speak, you’ve probably picked up the pace too much.

Around 70–80% of your weekly running should be at this conversational effort. These runs build your aerobic fitness, improve recovery and allow you to increase your distance safely over time.

Joining your weekly She Strides social runs is a great way to naturally keep these runs at the right intensity. Running with others encourages conversation, keeps the pace relaxed and makes those longer miles feel much more enjoyable.

Add a tempo or interval session

Alongside your easy runs, include one quality session each week to help build speed and endurance.

Tempo runs are comfortably hard—around a 7/10 effort. You can still talk, but only in short phrases. Running at this intensity raises your lactate threshold, helping you hold faster paces for longer.

Interval sessions involve shorter, faster efforts followed by recovery periods. They improve your VO₂ max, strengthen your legs and make your goal pace feel more comfortable.

One of the biggest benefits of being part of She Strides Run Club is that you don’t have to tackle these sessions alone. The club’s regular track nights provide the perfect environment for tempo and interval training, with structured sessions, coaching support and the motivation that comes from running alongside others.

Meanwhile, your personalised URUNN plan integrates these sessions into your weekly training, ensuring you’re doing the right workout at the right time based on your progress.

Don’t forget recovery

Improvement doesn’t happen only during training—it happens when you recover.

Aim to include at least one complete rest day each week, prioritise quality sleep and fuel your body with balanced nutrition. Recovery allows your muscles to adapt, helping you become stronger and reducing your risk of injury.

Your URUNN training plan automatically balances harder sessions with easier days, taking the guesswork out of knowing when to push and when to recover.

Consistency beats perfection

The biggest secret to progressing from 5K to 10K isn’t running every session perfectly.

It’s showing up consistently.

Some runs will feel amazing, others won’t—but every run contributes to your progress. Following a structured plan while being part of a supportive running community makes it far easier to stay motivated when life gets busy or your enthusiasm dips.

With She Strides and URUNN, you’re combining personalised coaching, expert programming and an encouraging community—all key ingredients for reaching your next running goal.

Ready to level up?

Whether you’re aiming to complete your first 10K or improve your current time, the combination of She Strides Run Club and URUNN gives you everything you need to succeed.

Join She Strides Run Club to become part of a supportive community of women runners, enjoy structured group sessions including regular track nights, and receive free access to a personalised URUNN membership as part of your member benefits.

Then download the URUNN app, activate your complimentary membership, and start your personalised 5K to 10K training plan today. Together, you’ll have the expert coaching, tailored training and community support to help you reach that 10K finish line with confidence.