From 5K to 10K: How to Build Distance (Safely!)
So, you’re comfortably running 5K and wondering how to make that next leap to 10K — without burning out, breaking down, or losing the joy? You’re in the right place.
Whether you’re dreaming of running through the vineyards and medieval towns of Tuscany with us, or you simply want to challenge yourself with a new goal, moving from 5K to 10K is 100% doable — and you don’t have to be fast, or fearless, or a “real runner” to make it happen.
Here’s how to do it safely, slowly, and with plenty of support.
Go Slow to Go Far
One of the biggest mistakes people make when trying to increase their running distance is doing too much too soon. The golden rule? Increase your weekly distance by no more than 10% each week. That might feel slow, but it’s the safest way to build endurance and avoid injury.
Here’s what that might look like if you’re running 5K two or three times a week:
- Week 1: Add a 5.5K run to your routine
- Week 2: Make one of your runs 6K
- Week 3: Stay at 6K
- Week 4: Bump up to 6.5–7K on your long run
- Week 5: Back off slightly (this is your “cutback week” to rest!)
- Week 6: Build again, adding 0.5–1K every week on one of your runs
Over 8–10 weeks, you’ll naturally and safely work your way toward 10K.
💡 Pro Tip: If you’re having a busy week or feeling tired, don’t be afraid to repeat a week or scale back a bit. Progress isn’t linear — and listening to your body is a sign of a smart runner.
Plans That Support Your 5K to 10K Journey
There are some fantastic online training plans out there to guide your next steps. Here are a few of our favourites:
Nike Run Club App – 5K to 10K Plan
Free and adaptable with guided audio runs, this app is a great companion.
Hal Higdon’s 10K Training Program
A simple and straightforward 8-week plan that’s easy to follow. Just steady progress, here’s the link.
Couch to 10K on Strava
If you’re already using Strava to track your runs, the 10K plan is a great way to stay accountable with your progress.
Runna App (Great if you want more tailored support)
You can input your current level and goals, and it will create a plan for you with flexibility and optional strength training included.
Remember: the goal isn’t speed – it’s consistency.
You Don’t Have to Be at 10K to Join Us in Tuscany
If you’re dreaming about our Tuscany Run Retreat but still sitting at the 5K mark – don’t stress. You can absolutely still join us!
Our runs are designed for all levels, and we’ve carefully planned each route with optional support.
👉 There’s a support van that meets us at the halfway point of each run — so if you feel like 5K is your limit for the day, you can hop in, rest, enjoy the views, and meet the rest of the group for a post-run espresso or gelato in the piazza.
We’re not here to push anyone beyond their limits, just to help you fall in love with running in Italy, feel strong in your body, and enjoy the dolce vita alongside a group of inspiring women.
To Summarise
Going from 5K to 10K is more about mindset than muscles. Trust yourself, go steady, and remember that your journey is unique. You don’t have to be the fastest, just consistent.
Whether you’re at 5K, nearly at 10K, or somewhere in between, you are welcome at our Tuscany Run Retreat. We’ve got space for you and a seat in the support van with your name on it if you ever need it.
Want to chat about whether it’s the right time for you? Feel free to reach out — I’m always happy to talk running, travel, or Tuscan wine.
