Run a continuous 10K for the first time. GPS route proof required — focus on completion, not time.
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Build consistent 5K weekly base
3 weeks
Run 5km or more at least three times per week for three consecutive weeks. This establishes the aerobic base that a 10K build requires. All runs should be at a conversational pace — you should be able to speak in short sentences throughout. No hard efforts.
Proof required
Submit GPS-tracked logs for three consecutive weeks showing 3+ runs per week, with at least one run per week reaching or exceeding 5km. Note your average easy pace.
What gets checked
GPS data shows 3+ individual sessions per week for 3 consecutive weeks — not total weekly distance without session breakdown
At least one run per week exceeds 5km — not all sessions need to be 5km, but the weekly anchor run should reach it
Pace suggests easy aerobic effort — the description or heart rate data should indicate the runs were not race efforts
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
NHS Couch to 5K
Depth
Hal Higdon 10K Training Plans (free)
Complete first 7–8km training run
Complete 10km run
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