Yes, some of us struggle at 5 km, and some blast through to the end, but in both cases it is possible to expand your current limits to the next traditional mark, 10 km.

Here we provide you with some simple steps to raise your bar. These steps will also help you improve your 5 km performances so provide valuable assistance even if you don’t fancy trying a longer distance.

First, here are some basic dos and don’ts:

Build your distance gradually – being patient will help avoid injury
Take rest days – rest is important for muscle recovery
Cross train (Xtrain)– helps keep training fun and more interesting
Stretch – helps avoid injury
Set achievable goals – helps maintain motivation
Print your training plan and stick it on the FRIDGE DOOR

Training schedule
This is a schedule that should suit a less experienced 5 km runner/walker to move towards completion of a 10 km run. It will not suit everyone, some will have the time to train more often, others will have less time. You should adapt this model to suit your starting level and available time and don’t neglect your REST days. Feel free to adjust distances, change sequence of exercise, etc, but do try and maintain the base level of exercise per week.

If you find this model too much initially, then ease back a little and spread the program over more weeks (race day is 10 weeks away).

If you have the time and your body is not feeling too tired or stressed you can exchange one rest day for a Xtrain or an easy run. Xtrain can be any form of training (eg swimming and cycling are good) at a moderate level for 30 – 40 minutes.

Remember this training schedule won’t be suitable for everyone but should be appropriate for anyone that can run 5 km or walk 5 km briskly, already. You can always reduce distances and times to suit your starting point, just remember not to increase your levels too rapidly. Be patient and repeat weeks if you are really struggling.