There’s a certain feeling of euphoria that comes with completing your first 5K race. It’s often the first race a new runner will complete, and the sense of pride and achievement is well earned. Soon, a 5K run is a merely a warm up and you find yourself looking for your next challenge. If your next challenge is upping the game from a 5 to 10K run - here’s how to extend your training to have you fighting fit on race day. Find a schedule that works for you Like your 5K training, you’ll need to find a 10K plan that works for you. Look to schedule in 3 or 4 training sessions a week. Remember that longer distances will take longer to cover, so you may need to adjust your current timetable. Increase mileage slowly Don’t be tempted to jump from a 5 to 10K run overnight. Increase your longest distance steadily, for example, by one mile every 2 weeks. The slow increase helps your body adjust to the additional work and reduces the strain of sudden overexertion. Schedule rest days Take it steady and give your muscles time to repair themselves in between sessions. You won’t do yourself any favours by pushing too hard, too often. If you feel the need to move, add a cross-training activity like swimming once a week. It will help your conditioning but with less impact on your joints. Don’t forget to stretch You must leave time at the end of your run to stretch. A quick shower before heading out to your next appointment isn’t stretching. Give your body 5 to 10 minutes of stretches, focussing on your hamstrings, glutes, hip flexors and quads. Choose a race Find a local race that’s scheduled 8 to 12 weeks away. Register and commit publicly to running the race. You can use your experience to push from 5 to 10k run and you’ll be out there in no time, renewing the feeling of the impossible made possible. About Enertor Advanced Technology Insoles – Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training. Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole. Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today. Enertor insoles are available to buy from our online shop Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.