Running is one of the most popular forms of exercise, and for a good reason. It’s a great way to get your heart rate up, socialise, explore the outdoors and improve your overall fitness.

Running is one of the best exercises you can do for your health, but it can be hard to get started or increase your running distance, and if you haven’t seen any progress, it might be time to reach out to a running coach like Coopah. This blog will walk you through the basics of going from running a 5k to a 10k.

How to go from running 5k to 10k?

Running a 5k is a great achievement, but if you want to go from 5k to 10k, you'll need to update your training plan. The following tips will help you to achieve this goal.

1. Set realistic goals

 Before you start training, it is essential to set realistic goals. A realistic goal may be to complete the 10k or if you have been regularly running for a while now you may wish to aim to complete a 10k in 60 -70 minutes. If unsure what goal to set feel free to ask Coopah coach via the app or email run@coopah.com.

Some of us may not be able to run a 10k when we set this challenge upon ourselves but do not worry about that. With the right training and time you will be running a 10k with a smile on your face!

However, if you have a health condition, are injured or are worried about your fitness/ health, it is recommended to consult with your doctor for guidance before training for your 10k.

2. Add interval training to your routine

Interval training is a great way to increase your endurance and speed. You can do interval training by sprinting for short periods followed at a slower pace. Or, you can do intervals consisting of two different speeds (fast and slow).

3. Increase your running mileage, gradually!

You'll need to increase your running mileage to improve your running performance. Running 10k races requires a lot more energy than running 5k races. To run a 10k race, you'll need to run at least 20-30 miles per week. IMPORTANT: If you follow a 10k training plan, then you do not need to work this out but make sure you do not increase your weekly mileage by no more than 10% from your previous week, otherwise you may acquire an injury. Coopah will do the mathematical calculations for you!

4. Add hills to your running routes

Hills are a great way to increase your speed and endurance. Hills will also help to improve your running technique by challenging your balance and coordination. Incorporating hills into your 10k training plan is essential if you are planning to do a 10k with elevation on race day.  

5. Do one long run a week!

 When going from 5k to 10k, you are doubling the distance you will be running. But this is not going to be a sudden change. Every week, your long will be a little further than the previous week. Before you know it, you will be nearly running a 10k! And depending on you as a runner and your goal, you may even run further than 10 kilometres in training.  

6. Drink plenty of fluids before and after runs

Drinking plenty of fluids before and after your runs will help to prevent dehydration and fatigue. You should drink about 2-3 litres of water per day.

 7. Wear good quality running shoes 

Long - term you will thank yourself for treating your feet with care. With running comes a lot of time on your feet and wearing runners so make sure they are good for your feet and support you on your goal. 

8. Track your distance / runs

A running GPS tracker/watch can help you to monitor your progress and track your running mileage, time, and speed. If not running in an area you know a tracker like Stava, Garmin and Runtastic are great tools to measure your distance and time.

How Coopah, a digital running coach, can help all runners go from 5k to 10k?

Running can be a great way to improve your fitness and overall health, but it can be hard to go from 5k to 10k. A running coach could help you reach your goal faster by setting out what you need to do.

A running coach like Coopah can design a plan specifically tailored to your needs. Coopah and our different coaches can also provide training and guidance throughout the entire process. We are always here!

If you are new to running, a running coach Coopah can help you build the foundation of a healthy running routine. They can also provide feedback on your progress so that you can continue to improve.

Different Training Plans For Getting From Running 5k to 10k

Running a 5k race is a great achievement, but it’s not the end, there are many different distances which provide different benefits and opportunities. To progress and achieve your running goals, you must incorporate different training methods into your routine.

There are many different types of training that you can do to improve your running skills. Some of the most popular training methods include interval training, strength training, hill sessions, base runs, easy runs, and speed training.

In addition to incorporating different types of training into your routine, you must find a running coach like Coopah, who can guide you along the way towards achieving your goal. A good running coach will be able to provide expert advice, so you do not need to worry about the more technical rules of running.

Coopah, a digital run coach

If you're looking for a running coach to help you reach your fitness goals, look no further than Coopah. Coopah is a digital running coach that provides real-time feedback on your progress. It also offers helpful tips and advice on training, race strategies and events. 

Our digital coach can prepare a race plan explicitly tailored to your goals and adjust it as you progress. We create a plan tailored to your specific needs based on our automatic data with intelligent recommendations for what sessions to do and at what pace. Your customised plan comes with Yoga classes, Strength and Conditioning sessions, and even webinars about nutrition tips, injury prevention and recovery.

Coopah also provides you with the opportunity to get to know a passionate community of runners. Make sure to engage with all runners via the chat on Coopah’s App! You may just meet friends for life. 

Whenever and wherever you want, you can access your personalised training sessions through our mobile app. It shows you your progress and upcoming sessions and it even reminds you when you have a training session.

Running a 5k or 10k is amazing, but it's not easy. So if whether you're looking to run a faster time than last year or want to up your endurance, our Coopah app will guide you on how to go from 5k to 10k.

If you're ready to take your running to the next level, try Coopah today! Download Coopah today and start running towards your 10k! 

If you’d like to learn more, please drop us an email at run@coopah.com or head to coopah.com to learn more.