A 10K race is a bit more taxing than a 5K, and it is important to start building up your mileage from the beginning. If you are not ready to start at this level, then you should complete the 5K program first. Don't let this scare you though, the progression for the 10K program will still get you safely to your goal. The long run days rely on a slower 10-minute warm up run before your workout and a 10-minute warm down run afterwards to help you build mileage safely. These segments are done much slower than your regular training pace, so they should not be too taxing. Remember, you can adjust your pace and Run-Walk-Run ratio at any time, so feel free to turn down the intensity at any point if you need to.