If you're someone who can run 5K non-stop and feel butterflies just thinking about reaching 10K, this text is for you!

The first step is to start incorporating interval training with 400m repeats (between 4 and 8 repetitions, sometimes up to 10) and 800m repeats (3 to 6 reps). These sessions are essential to improve your speed and VO₂ max.

One crucial point: rest between sets is key. You need to recover well in order to push hard on the next interval, so please: REST!

To reach the 10K mark, you need to accumulate mileage, and not every session should be intense. In a well-structured training plan, most runs will be done at an easier pace rather than at high intensity. So, between hard sessions (your quality workouts), include lighter runs to recover and prepare for the next key training day.

Another important concept we’ll apply is the Tempo Run. This will help you gain race pace rhythm and teach your body to sustain the speed you plan for race day.

Start with 10-minute blocks at your target race pace, with 3 to 5 minutes of recovery between blocks (either light jogging or even walking). Once you’re comfortable with this, we’ll build more blocks with longer durations depending on past results, the training phase (mesocycle), your weekly workload, and of course, your individual needs.

Now that you’re at a new level in your running journey, don’t forget the essentials: specific strength training for runners, mobility and stability work, and above all — enjoy the process.

Happy training and see you soon!