Treadmill Workouts5K to 10K: an 8-week treadmill plan to run 60 minutes
If you can already run 5K comfortably, this plan doubles your distance. Each week has a session of two 15-minute runs, a session of repeated 8 to 10-minute runs, and a long session that builds to a continuous 60-minute run in the final week.
- Level
- Advanced
- Goal
- Run 10K
- Length
- 8 weeks
- Sessions
- 24 in total, 3 a week
- Session length
- 31–68 minutes
- Start if
- You can run 5K, or 30 minutes, comfortably.
- You will finish with
- A continuous 60-minute run.
Your first 5K to 10K workout is free in the app, then try the full plan free for 7 days.
Who it’s for
- You want to run your first 10K
- You have finished 5K Endurance or run 5K regularly
- You have time for one longer run each week
How it progresses
Weeks 1–2
Two 15-minute runs, repeated eight-minute runs, and a long session built around 20-minute runs.
Weeks 3–6
Ten-minute repeats replace the eight-minute runs, and the long session grows to runs of 25, then 30 minutes.
Weeks 7–8
A 45-minute continuous run, then the full 60. Sessions last 31 to 68 minutes.
The full 5K to 10K schedule
Every session in the plan, drawn to the same time scale. Choose walking and running speeds that feel right for you; the plan builds time, not pace.
WalkRun
Week 1
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 231 min
Warm up 3 min, then 2 × (Run 8 min, Walk 1 min), Run 8 min, then cool down 2 min.
Session 343 min
Warm up 3 min, then Run 20 min, Walk 2 min, Run 15 min, then cool down 3 min.
Week 2
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 231 min
Warm up 3 min, then 2 × (Run 8 min, Walk 1 min), Run 8 min, then cool down 2 min.
Session 348 min
Warm up 3 min, then Run 20 min, Walk 2 min, Run 20 min, then cool down 3 min.
Week 3
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 353 min
Warm up 3 min, then Run 25 min, Walk 2 min, Run 20 min, then cool down 3 min.
Week 4
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 358 min
Warm up 3 min, then Run 25 min, Walk 2 min, Run 25 min, then cool down 3 min.
Week 5
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 363 min
Warm up 3 min, then Run 30 min, Walk 2 min, Run 25 min, then cool down 3 min.
Week 6
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 368 min
Warm up 3 min, then Run 30 min, Walk 2 min, Run 30 min, then cool down 3 min.
Week 7
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 351 min
Warm up 3 min, then Run 45 min, then cool down 3 min.
Week 8
Session 139 min
Warm up 3 min, then Run 15 min, Walk 1 min, Run 15 min, then cool down 5 min.
Session 239 min
Warm up 3 min, then 2 × (Run 10 min, Walk 2 min), Run 10 min, then cool down 2 min.
Session 366 min
Warm up 3 min, then Run 60 min, then cool down 3 min.
Follow it without watching the clock.
In Treadmill Workouts, every session above is guided. The app announces each walk and run, shows what is coming next, and logs the workout when you finish.
Tips for 5K to 10K
- Run the long run slowly. It should feel easy for the first half.
- Take water for runs over 45 minutes.
- A treadmill is great for long runs: you can stop for a drink without losing your place.
5K to 10K questions
How long does it take to go from 5K to 10K?
About eight weeks for most runners, training three times a week. That is the length of this plan.
How long does it take to run 10K?
Most recreational runners finish 10K in 55 to 75 minutes. This plan builds to a 60-minute continuous run, which covers 10K for many people.
How many sessions are in 5K to 10K?
24 sessions over eight weeks, three per week.