5K to 10K Treadmill Plan

Can you already run 5K comfortably and are ready to keep going forward? This routine will have you running 10k in just 8 weeks.

The published schedule covers 24 sessions across 8 weeks, with 30–80 minute sessions. Open the 5K -> 10K program in the app for the full progression.

Pick speeds that match the effort in the app. Walks should feel easy; runs should be a pace you can sustain for the interval length. The plan progresses time and structure — not a mandatory pace.

Both work. Treadmills make pacing simple; outdoors you may need to glance at a watch more often. Walk, run, and recovery timings stay the same either way.