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10KIntermediate
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.
The plan, week by week
Week 1
MonEasy3 mi easy
TueRestRest
WedTempo2 mi: 1 mi easy + 1 mi tempo
ThuRestRest
FriEasy3 mi easy
SatLong4 mi long
SunRestRest
Week 2
MonEasy3 mi easy
TueRestRest
WedTempo3 mi: 1 easy + 1.5 tempo + 0.5 easy
ThuRestRest
FriEasy3 mi easy
SatLong4.5 mi long
SunRestRest
Week 3
BuildMonEasy3.5 mi easy
TueRestRest
WedTempo3.5 mi: 1 easy + 2 tempo + 0.5 easy
ThuRestRest
FriEasy3 mi easy
SatLong5 mi long
SunRestRest
Week 4
MonEasy4 mi easy
TueRestRest
WedTempo4 mi: 1 easy + 2.5 tempo + 0.5 easy
ThuRestRest
FriEasy3 mi easy
SatLong5.5 mi long
SunRestRest
Week 5
PeakMonEasy4 mi easy
TueRestRest
WedTempo4 mi: 1 easy + 2.5 tempo + 0.5 easy
ThuRestRest
FriEasy3 mi easy
SatLong6 mi long
SunRestRest
Week 6
Taper + raceMonEasy3 mi easy
TueRestRest
WedEasy2 mi easy + 4 strides
ThuRestRest
FriRestRest
SatRace10K race
SunRestRest
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.