5K to 10K Training Plan: 16-Week Schedule

From 5K to 10K in 16 weeks: an 8-week 5K continuation, then an 8-week 10K plan with 2–4 sessions a week and a longest session of 90 minutes. Every week of both stages is below. Or let SportPlan build it around your schedule and race date.

6.2 miles / 10 km

16 weeks in total: an 8-week 5K continuation, then the 8-week 10K plan. These are two consecutive templates; the second stage uses its own weekly session pattern.

16 weeks · 0.8–3.2 hours a week · 2–4 sessions per week · longest session 90 min

5K to 10K Training Plan: 16-Week Schedule

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Week-by-week schedule

Stage 1: 8-week 5K continuation

5K to 10K Training Plan: 16-Week Schedule
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Sat · Easy run · 30 min	90 min · 3 sessions
Week 2	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Sat · Easy run · 35 min	95 min · 3 sessions
Week 3	Build	Mon · Easy run · 30 min Wed · Easy run · 35 min Sat · Easy run · 35 min	100 min · 3 sessions
Week 4	Build	Mon · Walk-run · 22 min Wed · Easy run · 30 min Sat · Walk-run · 22 min	74 min · 3 sessions
Week 5	Specific	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 35 min	97 min · 3 sessions
Week 6	Specific	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	102 min · 3 sessions
Week 7	Taper	Mon · Easy run · 35 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	107 min · 3 sessions
Week 8	Taper	Mon · Easy run · 30 min Wed · Easy run with strides · 32 min Sat · Easy run · 40 min	102 min · 3 sessions

Stage 2: 8-week 10K plan

5K to 10K Training Plan: 16-Week Schedule
Week	Phase	Sessions	Weekly total
Week 9	Base	Mon · Easy run · 30 min Wed · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	140 min · 4 sessions
Week 10	Base	Mon · Easy run · 30 min Fri · Long run · 60 min Sat · Strength · 20 min	110 min · 3 sessions
Week 11	Build	Mon · Easy run · 40 min Wed · Progression run · 30 min Fri · Long run · 75 min Sat · Strength · 30 min	175 min · 4 sessions
Week 12	Build	Mon · Easy run · 30 min Thu · Easy run · 30 min Sat · Mobility · 30 min	90 min · 3 sessions
Week 13	Specific	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 45 min	160 min · 3 sessions
Week 14	Specific	Mon · Easy run · 40 min Wed · Tempo or threshold run · 40 min Fri · Long run · 90 min Sat · Strength · 20 min	190 min · 4 sessions
Week 15	Taper	Mon · Easy run · 40 min Fri · Long run · 75 min Sat · Strength · 20 min	135 min · 3 sessions
Week 16	Taper	Mon · Easy run · 30 min Fri · Recovery run · 20 min	50 min · 2 sessions

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Questions about this schedule

How long is this schedule?

The complete schedule contains 16 weeks.

How many sessions are scheduled each week?

The schedule contains 2–4 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 90 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final weeks are labelled Specific → Taper. Their complete sessions and durations are listed in the schedule.

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This is a general template, not medical advice; check with a doctor before you start a new training load.