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
Powstik Guide
A continuous 5km run with GPS or treadmill data.
Steps
- Check with a doctor first if you have a health condition.
- Build up with run-walk sessions.
- Run 5km without walking.
Template
Date: Distance: Time: Walking breaks: none Record link:
What gets sent back
- Missing sessions.
- No GPS or device data.
- Log filled in later.
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
You'll sign in first, then come straight back here.
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
Powstik Guide
An 8km easy run, recorded on GPS.
Steps
- If you have a health condition, check with a clinician first.
- Build up from your longest recent run.
- Run at a pace you could talk at.
- Record the full distance in one go.
Template
Date: Distance: Time: How it felt (1–10):
What gets sent back
- Under 8km.
- Split across two runs.
- No GPS or watch record.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Check GPS shows 8km+ in a single session
- Verify it is recent (within 4 weeks of race entry)
You'll sign in first, then come straight back here.
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
Powstik Guide
An official chip-timed 10K result with your name on the results.
Steps
- Check with a doctor first if you have a health condition.
- Enter an officially measured race.
- Pace from your training data.
- Save the results page link.
Template
Race: Date: Chip time: Bib: Results link:
What gets sent back
- Watch time instead of chip time.
- Unmeasured or virtual course.
- Name not on the results.
Resources
Foundationstart here
Depthgo deeper
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
You'll sign in first, then come straight back here.
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