If you have successfully trained for and ran a 5k, running a 10k is in your near future (well, that is if you want to run a 10k!).
If you have trained for a 5k, you already have built up a good aerobic and running base. Your body doesn’t take as long to get use to running further distances as you would think.
However, you still need to properly train before any major race or distance increase in order to allow your body (legs, feet, hips, etc. use to covering more distance.)
For me, my aerobic fitness is not as much of a concern, it is my legs/hips that need more training.
So, if you have successfully trained for a 5k, upping the distance to a 10k will not necessarily mean doubling your training.
Below is an example of a training plan I have created (assuming you can successfully run a 5k without pain or injury).
*The training plan does not include strength training (which I recommend doing). It also includes 1 day of cross training, and two days of rest. Like any plan, it can be switched around to fit your schedule.
This plan is very basic and does not include any interval training, speed work, or hill work. If you are a beginner, you may want to wait a solid year to start incorporating those types of exercises into your training plan in order to prevent injury.
Once you have been running for a solid year with no injury and feel good, then you can start incorporating speed/hill work into your routine.
Who knows, once you finish a 10k, you may be ready for a half-marathon 😉