Adding Distance to my Runs - From 5k to 10k

from 5k to 10k runs

How do I start, or what is the proper way to increase distance in my running program?

My current running program consists of running 5k, two days a week. This is my fourth week I am doing this. How do increase the distance?

Answer by Dominique:

Hi there,

Thanks for your question about increasing mileage.

Let's cover the following:

1. How many times per week do you run?
2. The 10% rule of increasing mileage
3. How to get from 5k to 10k runs
4. One of my most visited pages with all the answers

How Many Times per Week Do You Run?

from 5k to 10k runs
First of all, running two days a week is really at the minimal end when you want to increase mileage. The issue is that you want your leg muscles, joints and ligaments to get ready for the extra stress you want to put them under.

The more you run, the easier it is to increase mileage as your legs get stronger over time.

My general guideline to improve your running is to run at least three times per week. That may not be possible for you. That's ok.

Just be aware that running two days a week is at the low end, so you will just have to be a little bit more careful when increasing your mileage.

The 10% Rule of Increasing Mileage

When increasing the distance you run, there is a lot of talk about the 10% rule. Wherever you look, there is advice to increase mileage by 10% per week.

You are currently at 10 km per week. So, the 10% rule indicates that you can increase that to 11 km next week. Then 12.1 km the week after. And so on.

This rule does have some merits, but the more important rule is to listen to your body.

How to Get From 5k to 10k Runs

from 5k to 10k runs
What you want to do is to carefully increase the length of one of your runs to 5.5k or 6k. Then the next week add the same to the other run so they are even again.

Then continue from there. Slowly add 0.5k to 1k per week to one of your runs.

But.... listen to your body.

If you are experiencing unusual fatigue, pains that did not used to be there etc. then be careful.

Stay at the new level for a week or two, then add some more again.

Lastly, when increasing mileage, do not increase intensity as well. Do not try to go faster and further at the same time.

The faster you go, the more chance you injure yourself. The further you go, the more chance you injure yourself. Do both at the same time and you exponentially increase your chances of injury.

One of My Most Visited Pages with All the Answers

I'll leave you with a recommendation to check out one of my more popular pages for more information:

Guide to Increasing Mileage Safely - The No Nonsense Approach

In conclusion, the key is consistency and a slow build-up whilst keeping tuned into any signals your body is giving you that you are doing too much. Over time, there is no doubt you will get there.

All the best.
Hope this helps.
Kind regards,

10k running tips

Join in and write your own page! It's easy to do. How? Simply click here to return to 10k Running Questions.

Like this page:

Share this page:

Like this site:

[?] Subscribe To This Site

follow us in feedly
Add to My Yahoo!


  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!

What's New?

  1. Half Marathon - Need 11 Minutes Improvement

    I ran my first half marathon yesterday. I'm a 48 y/o female and my time was 2:11 (gun time). I trained with one long run a week and two short runs -

    Read more

  2. 5 Minute Mile at 45 Years Old

    Mid-life crisis question. I'm 45 years old and haven't run seriously since college. In high school, I ran 4:40 for a mile; 10:20 for two miles. I could

    Read more

  3. Sneezing after Running

    Every time I finish a run, I start sneezing (like a minute straight). For the rest of the day, I will have a runny and stuffy nose and will continue

    Read more

  4. Special Running Workouts :: Billat's Four by Five and the Thirty-Thirty

    Veronique Billat trains elite runners. She has found a few great workouts to improve your running and increase your running speed. Learn all about them on this page.

    Read more

  5. Want to Run a Half Marathon in Less Than Two Hours

    Love your website! Today I ran 5 km in my local race. My time was 25 minutes, 38 seconds. I am a 44 year old woman, average height and build (5'5 and

    Read more