To successfully graduate from a 5km to 10km you should probably be doing 16km to 24km over three to four days a week. This will assist you in conditioning your brain and body to last for longer periods. You’ll be applying the same principles to these longer distances as those that underpinned the training for a 5km race: slow, steady, gradual increases in your weekly mileage and your weekly run.
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Related article: 10 Ways To Run Your First 5km
Source: Budget Rent a Car.