So after getting some great advice from members in the community I have been doing the 8 weeks to 5K program I would like to be able to run a 10K and then after that just kind of be able to maintain that running ability but I don't know how to progress the 5K to 10K and once I have reached it I don't know how to program for maintenance of my running. So I guess how do I progress the 8 weeks to 5K after completing it to a 10K program and then how do I maintain that fitness once I get there because I plan once I'm able to run 10K cutting my volume down a little and focusing a little on lifting