Run Your First 10K – 8-Week Plan

This is the plan you run after your first 5K. It takes you from 5 kilometres to 10 in eight weeks. Includes the full 8-week table with a cutback week and a taper, what each week is actually doing, the talk test and why the long run must be your slowest, fuelling and hydration for runs over an hour, two 15-minute strength sessions, the five mistakes runners make at this distance, how to pace the 10K kilometre by kilometre on the day, what to do afterwards, an 8-week progress log, and beginner FAQs.