Milestone map
Milestone map
3 milestones
Build 5K continuous running base
6–10 weeks (3× per week)
Run 5km continuously without walking breaks. Use a run/walk programme (Couch to 5K or equivalent) if starting from scratch. Most beginners reach 5K continuous in 6–8 weeks of 3 sessions per week. Do not worry about pace — the goal is continuous running for 5km.
Proof required
Submit: (1) GPS track or treadmill summary showing 5km+ run; (2) note confirming no walking breaks.
What gets checked
- GPS or treadmill record shows 5km minimum distance
- Pace is consistent throughout — not 5 minutes of running then a walk
- Session is from the current training block — not from months ago
Common mistakes
- Skipping easy runs and attempting 5K before the aerobic base is built — leads to injury or giving up
- Running too fast and stopping at 3km — easy pace (able to hold a conversation) is the right effort
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check GPS shows continuous running — not a split with a long pause indicating a walk break
- Verify 5km minimum — not 4.7km
Train 8km long run
4–6 weeks (building from 5K base)
Complete an 8km training run as preparation for the 10K race. This is 80% of the target distance at an easy pace — it proves aerobic readiness and removes the fear of the final 2km on race day. Run the 8km easy (conversational pace); save race effort for the event.
Proof required
Submit: GPS track or watch summary showing 8km+ completed in a single run.
What gets checked
- GPS shows 8km minimum continuous run
- Pace is consistent — not a run/walk pattern across the final 2km
- Run is in the 4-week window before your target race
Common mistakes
- Racing the 8km training run and arriving at the 10K event undertrained and over-fatigued
- Skipping the long run and hoping race-day adrenaline covers the extra 2km
Resources
Foundationstart here
What a verifier looks for
- Check GPS shows 8km+ in a single session
- Verify it is recent (within 4 weeks of race entry)
Finish a 10K race with chip time
Race day
Run a 10K at an officially timed event. Your chip time appears on the race results page. parkrun double-run, local 10K road race, or a track 10K all count — the requirement is official chip timing and a results page showing your name and time.
Proof required
Submit: (1) screenshot of official race results page showing your name, event, date, and chip time; (2) GPS track of the race.
What gets checked
- Results page is from the official event website — not a self-recorded time
- Chip time is shown alongside your name and the event name
- GPS track confirms the route covered the full 10km
Common mistakes
- Recording a solo 10km and calling it a race — chip timing from an organised event is the proof standard
- Going out too fast in the first 2km and walking the last 3km
Resources
Foundationstart here
What a verifier looks for
- Check results page is official — not a Strava segment
- Confirm name matches on results and GPS shows full 10km route
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