Free 5K to 10K programme

Increase your running distance and knowledge and take part in a new challenge with our first ever 5K to 10K programme.

Running 10K without stopping is a great goal to have. It only requires a pair of trainers, can be done anywhere and is something that you can easily fit around your daily routine.

So why not use this time to make that transition from 5K to 10K?* Running is a fantastic activity that helps you keep a healthy body and healthy mind.

*Please ensure you’re following government advice and social distance yourself from other people when running and only do so once a day as part of exercise.

5K to 10K programme5K to 10K programme

Follow this free twelve week running programme and you will be able to run a 10K within 12 weeks.

Tips on progression

This programme is aimed at graduates of our Couch to 5K programmes and anyone aiming to make the transition from 5K to 10K, with the prerequisite of having completed 5K distance within the last six months.

Each session has been carefully planned by a team of qualified run leaders. This programme builds up the amount of running you do so your body can acclimatise to the increase in distance.

If you are struggling with advancing from one week to the next, you can repeat any one of the weeks until you feel physically ready to move on to the next week.

Structure is importance for motivation, which is why we have allocated specific days of the week for your runs. If these days don’t work for you, that’s no problem. You can amend your running days to fit your own schedule. Just make sure you’re running 3 times a week and have a one day gap in between your sessions.

Free apps to use to track your runs


Strava will use the GPS signal on your phone (or fitness tracker if you have one that does that) to accurately log the route and speed of your runs, and you can also plan a route on a map on the Strava website, then send it to the app to follow while you run.

It’s a very popular app so chances are some of your friends and family are on it too. Once you’ve downloaded the app and have connected with your friends, you can send each other kudos and support their running journey.


MapMyRun is a tracking app that is very handy when it comes to route planning. Open the app wherever you are in the world and you can load local routes that other runners have created and follow one on your phone during your run. You can also create your own routes.

Rest days

Rest days are vital. Having one between each week’s runs will reduce your chance of injury as you allow your body to recover from what is a high-impact exercise. If you amend your running days, make sure you have a gap in between each of your sessions.

Aches and pains

Always make sure you do a 5-minute warm up walk and some dynamic stretches to warm your muscles before beginning to run and a 5 minute cool down walk and static stretches after your run.

Ellie, one of the GOGA run leaders, who delivers the couch to 5K programme leads you through the warm up and cool down you should do before and after every run.

Be sure to also check that your running shoes are offering you good support.

Stay in contact

We’d love you to let us know how you’re getting on with the programme and to share your progress with other 5K to 10K participants. Please join our virtual 5K to 10K Facebook group. Run leaders are ready and waiting to chat and answer any questions you have.

Best of luck with the programme! Any questions, get in touch with leaders Kate Petty ( or Greg Hull ( who will be more than happy to help you.