Bridge to 10K
Already running 5K? This 6-week plan adds a weekly long run and a light tempo session to comfortably carry you to 10K.
- Duration
- 6 weeks
- Frequency
- 4 days / week
- Time / week
- 2.5–3.5 hrs
- Intensity
- Moderate
- Start if you can…
- You can comfortably run a 5K
- Builds up to
- 6-mile long run
Best for
- ✓5K runners ready for their next distance
- ✓Runners who want a first taste of tempo work
- ✓Training for a first 10K race
Why the community recommends this
A standard intermediate build: mostly easy running, one long run that creeps up ~10% per week, and one tempo to develop a stronger cruising pace. Race day is the longest you'll go.
Run this plan at the right paces
Get your easy, tempo, and interval paces from a recent time or goal.
Your training plan
Set your plan in motion
Choose a start date and distance units. Your progress stays on this device.
The plan, week by week
Distances are shown in miles.
Week 1
Comfortably hard — around your fastest sustainable-for-the-distance pace. Warm up and cool down with easy jogging.
Keep it easy and conversational. Time on feet matters more than pace.
Week 2
Comfortably hard — around your fastest sustainable-for-the-distance pace. Warm up and cool down with easy jogging.
Keep it easy and conversational. Time on feet matters more than pace.
Week 3
Comfortably hard — around your fastest sustainable-for-the-distance pace. Warm up and cool down with easy jogging.
Keep it easy and conversational. Time on feet matters more than pace.
Week 4
Comfortably hard — around your fastest sustainable-for-the-distance pace. Warm up and cool down with easy jogging.
Keep it easy and conversational. Time on feet matters more than pace.
Week 5
Comfortably hard — around your fastest sustainable-for-the-distance pace. Warm up and cool down with easy jogging.
Keep it easy and conversational. Time on feet matters more than pace.
Week 6
Race day — start easy, finish strong.
anystride plans are educational summaries of community-trusted training methodologies, not medical or individualized coaching advice. Listen to your body, and consult a doctor before starting a new program.