Threshold
Stretch the 5K engine across 10 kilometres.
Same session mix as 5K, with more volume. Peak weeks around 45 km. A 16-week build from your current 5K, or a race plan that locks to your date with a real taper.
- Duration
16 weeks
16-week PB build, or lock to race day
- Peak week
~45 km
Typical week at peak
- Who it is for
5K → 10K
Comfortable at 5K, ready for a first or faster 10K.
What’s included
- Easy / tempo / interval / long patterned to your days
- Long run pinned to the weekday you actually have time
- Cutback every 4th week (−20%); hard sessions never adjacent
- Warm-up, work, cool-down blocks with target paces
- Live GPS, treadmill, or watch handoff
Example week
Build week · 4 days
Example 4-day week · Easy, Tempo, Easy, Long. You choose how many days and which weekdays.
- TueEasyEasy run
8 km · conversational
- ThuTempoTempo
7 km · comfortably hard
- SatEasyEasy run
7 km
- SunLong runLong run
16 km · easy
Session types
Choose 2–6 days. A four-day week is Easy, Tempo, Easy, Long. Add a fifth day and intervals appear.
Conversational effort. If you cannot speak a sentence, slow down. Most of your weekly miles live here.
Comfortably hard — about 8–10% slower than 5K pace. Tall posture, relaxed shoulders.
Fast but controlled 400m reps at or slightly quicker than 5K pace, with jog recoveries.
Easy endurance on your chosen day. Fuel if you will be out longer than 75 minutes.
Do parkrun? Every plan can keep it on Saturday. How Runese plans around parkrun
Phases
1–4 (or extra early weeks on long race buildups)
Base
Aerobic base; quality is tempo + long.
Mid-block
Build
Intervals return. Volume climbs, never more than 10% week to week.
Late block
Peak
Highest weekly kilometres before the taper.
Last 1–2 weeks
Taper
Shorter plans taper 1 week; 10+ week plans taper 2.
Download Runese and start your 10K plan.
Plans, sessions, live tracking, race predictions — on your phone and watch. Available on iPhone and Android.