7-Week Running Program
This is a 7-week plan to take you from 5K to 10K.
Goal? Run 6-7 miles continuously so you can either race a 5K or finish a 10K.
Are you Ready? Ideally, you should have been running for at least 30 minutes, five days per week for at least 6 weeks, and/or be able to run three miles of 5K without walking.
If you're ready for a great challenge, skip ahead one week. But there's no need to rush. It's better to build gradually so your body gets used to the extra load, rather than push too hard and risk time on the sidelines with injury. If you feel the plan's moving too fast, you can repeat any week until you're ready to progress.
Looking for workouts to incorporate alongside this program? Check out my 4 Week Program, it can be done at home or at the gym and utilizes minimal equipment.