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Finished Couch to 5km
The direct next step. You know the language already — this builds on it.
Eight weeks. Four runs a week. A second-distance plan for anyone who can already cover 5km — built on long-run progression, gentle speed work, and the patience to let the engine grow.
The direct next step from Couch to 5km. A structured second block that doubles your distance without breaking what you’ve already built.
The direct next step. You know the language already — this builds on it.
Already running 5km comfortably but unsure how to add distance without breaking.
Have run 5km before. Want a structured rebuild that ends at a new distance, not the same one.
“The long run is the lesson. The other three sessions are the homework.”
The first two weeks settle the routine. The middle four introduce intervals and tempo work. Week 6 touches the full distance. Week 7 pulls back. Week 8 is the goal run.
Easy aerobic build with short intervals to wake the legs up.
Same shape with slightly more volume in the intervals.
Longer interval reps and a 7km long run.
Tempo running enters the week — the engine of half-marathon training.
Intervals and tempo in the same week, long run grows to 9km.
First 10km run, paced steady. The dress rehearsal.
Less volume, keep the legs honest with short, snappy efforts.
Build the effort across the 10km — patient start, hard finish.
30–40 minutes at a fully conversational pace. The day that keeps everything else possible.
Alternates week to week — short, sharp interval reps or a steady tempo block at threshold.
Easy running with four short strides at the end to keep the legs awake.
The headline session. Builds from 6km to 10km across the block.
Tracks distance and pace honestly — useful as you start to feel the difference between a 5/10 and a 7/10.
Reduce blisters and chafing as session lengths grow past 45 minutes.
Cheap, effective, and earns its keep once long runs hit 8km plus.
10km opens up the rest of the running ladder, and the engine you’ve built here transfers cleanly into multisport.
Half Marathon · 21.1km — the next great distance milestone in running.
Bring your new 10km time down with a structured 5km-speed block.
Add swim and bike with First Multisport · Sprint Triathlon.
The 10km is available as a coached eight-week plan for runners stepping up from 5km.