How to progress from 5k to 10k – with a tip from Eilish McColgan

Give yourself six weeks if you’re 50 and over. If you fit into an older age category – 60 plus – then eight-10 weeks is a better option. You’ll still see great improvements as you progress, it’s just that everything (as we know) takes a little longer to fit into place. 

That small move makes an incredible difference and can honestly be the difference between success and failure. Reading it every day makes you so much more accountable…and it works Kevin Young the 1992 Olympic 400m hurdles champion wrote he was going to win gold in 46.7 seconds on his mirror. And he did, in exactly that time. 

Build plenty of rest days into your schedule, but on those rest days make sure you do something to help your body recover; do a little stretching, take part in a Pilates or yoga class, or perhaps do some bodyweight exercises such as squats, lunges, press-ups.

Rest your legs from running but use the time effectively. Strength training for runners really does help you recover more effectively. 

Run three times a week and go a little longer once a week. Never add more than about 10% to your longest run but gradually take your time and add a little here and there. 

If you’re following a schedule like the one below, modify it to your own needs and don’t be frightened to add a little more time to things. Improvement isn’t about rushing anything; it’s about taking your time. 

Do take care to think about active recovery, by taking the likes of CBD oil or turmeric, which can help your body recover faster. Epsom salt baths are also great. 

This 5k to 10k running training plan is just a guide – you must listen to your body, and everybody will react differently.

We’ve worked to a week here, but in realty the 70+ age group should work over 10-14 days, as you’ll need longer to recover.

However, that’s not a reason to take it easy. Everyone gets slower, but by working hard, you can still add faster sessions when you feel ready. Indeed, for a lucky but significant number you will get better!

Make sure you include plenty of other exercise in your running programme too, be that swimming, spinning or something like Pilates. Your goal is to run three to five times a week, depending on your age and personal capability.

Eilish McColgan, the 10k Commonwealth Champion, loves the distance and uses that passion to not just run faster herself but also help runners of every age achieve their best. 

“I find the 10k is a distance I can really push myself in,” she told Saga Exceptional. “The 5k is a little too short and I’ve not quite found my limits over the longer distances like the half marathon.

“It’s an event that everyone can target and perhaps a lot more achievable than targeting a full marathon!”

“Mentally, I enjoy the fact it’s two 5ks. I can pace myself through the first half and then really give it everything I’ve got towards the finish line. 

“As you get older, it’s definitely important to adapt your training slightly. Recovery can be a little slower, so even at my age I do less high intensity sessions than I did when I was younger.

“My mother (Liz, the 1988 10,000m Olympic silver medallist) and I coach athletes from all over the world, the oldest being in his eighties, and the most important part of their training is balance. Having hard workouts but enough recovery scheduled afterwards. That is the key!” 

There are hundreds up and down the country every weekend, but if you fancy a big city experience, complete with cheering crowds and loads of entertainment, take a look at these races. 

July 9 2023

Live bands, DJs and cheering fans will motivate you all along the route, which takes in Westminster Bridge, the London Eye, Regent Street, Piccadilly Circus and Big Ben. 

September 24 2023

The iconic 10k event guides you past some of London’s most famous landmarks, including Admiralty Arch, St Paul’s Cathedral, the Bank of England, Somerset House, Big Ben, the Houses of Parliament, and Westminster Abbey, so there’s plenty to feast your eyes on as you run. 

February 25 2024 

You’ll start in Trafalgar Square and finish at Big Ben, passing incredible sights on the way. Plus, there’s some great entertainment on the course, including a jazz band and a choir to keep you inspired for the whole distance. 

October 1 2023 

This race starts in the city centre and as all the runs in the Great Run series, is a celebration of everything that makes the city great. You’ll enjoy a route that mixes urban architecture with green spaces and plenty of history. 

October 8 2023 

The Supersonic 10k is a fantastic flat and fast course, great for setting a quick time. An increasingly popular race, this is a great step-up for those who have completed a 5k in the past.

March 24 2024 

The route takes in all of Cardiff Bay’s most iconic landmarks, starting and finishing in Roald Dahl Plass and passing the Wales Millennium Centre, Mermaid Quay, the  Pierhead Building, Senedd, Porth Teigr and the Cardiff Bay Barrage. 

May 5 2024 

The AJ Bell Great Birmingham Run is the Midlands’ biggest and best running event. There’s everything you’d expect from a Great Run event – notorious start line hype, top on-route entertainment plus an event village that feels more like an after-party – but the carnival atmosphere and the passion and spirit of the runners is all Birmingham.  

May 26 2024 

Manchester’s original running event boasts a city centre start and finish, with Half Marathon and 10k routes taking runners out of the city past the iconic football stadiums. 

May 25 2024 

Run in the stunning surroundings of Holyrood Park, the race starts and finishes near Dynamic Earth. This route offers striking panoramic views of the city and Edinburgh Castle.