Intermediate guide to your first 10K

So, now you have run your first 5K and you are looking to improve your distance and your time.  Running a 10K should be your next stop.  Since you already have to tools to run a consecutive three miles this chart will focus mainly on distance.  You will be able to choose the chart to follow by the amount of miles you have time for in a week.  The beginner chart enabled me to run a 10K within the first 6 months that I started running and the Advanced helped me to improve my pace for the subsequent races. Option 1: Beginner Option 2: Advanced