How to run 5K to 100K in 5 ‘Easy’ Steps

29-year-old endurance runner from Auckland, became the first person to run and hike the length of New Zealand and back on the Te Araroa trail, completing the journey to raise awareness and funds for men’s mental health.
Follow his journey @stefanozich

Have the Willingness to Work
Nothing will bring you the outcome you want if you aren’t willing to put in the work. Had I not been committed to hard work, I wouldn’t have come close to my goal. If you’re not ready to put in the effort, you’ll never reach where you’re striving to go. Its unbelievable what you can achieve once you begin putting in the work.

Build a Strong Foundation
Consistency is key. Run regularly for weeks on end to allow your body and your feet to build strength and adapt to the workload. This is one of the most important principles in running. In my case, years of base building (colloquially known as Zone 2 training) were crucial. Without that, I would have broken down, been plagued with injuries, and lacked the stamina to handle the heavy load I was undertaking.

Be Okay with Walking
There’s no rule that says you have to run the entire time. Walk when needed—catch your breath, walk the hills—but always finish the run. This was essential to my success. It’s unrealistic to expect the body to sustain non-stop running, especially on steep inclines or when fatigued.

Balance Easy and Hard Runs
Keep your easy runs truly easy and your hard runs genuinely hard. Don’t blur the lines—be honest and disciplined. Your body needs specific feedback to adapt and grow. If you only run slow, you’ll only be good at running slow. If you always push hard, you’ll risk burnout and injury. Even though my mission required slow running, my ability to run fast helped make my slow pace feel effortless.

Be Patient
Every goal demands patience. Progress takes time, discipline, and a willingness to stick to the plan. For example, training for a 50K typically requires 16-20 weeks of consistent effort, adjustments, and perseverance. The same applies to race day—trust the process and know the finish line will come. Had I lacked patience and deviated away from the principles I stated above, I would have quit 50 days into my 114-day journey. The end will arrive if you stay the course.

Final Thoughts

Success isn’t about talent, luck or godly genetics—it’s about discipline, resilience, and showing up every day, even when you don't feel like it. The path to run 5K to 100K isn’t easy, but that’s what makes it worth it. Yes, you will face challenges, doubts, and setbacks, but every step forward, no matter how small, is progress. Keep going, trust the process, and remember—the finish line is always closer than you think.

Stefan Ozich

29-year-old endurance runner from Auckland, became the first person to run and hike the length of New Zealand and back on the Te Araroa trail, completing the journey to raise awareness and funds for men’s mental health. Follow his journey @stefanozich

Have the Willingness to Work
Nothing will bring you the outcome you want if you aren’t willing to put in the work. Had I not been committed to hard work, I wouldn’t have come close to my goal. If you’re not ready to put in the effort, you’ll never reach where you’re striving to go. Its unbelievable what you can achieve once you begin putting in the work.

Build a Strong Foundation
Consistency is key. Run regularly for weeks on end to allow your body and your feet to build strength and adapt to the workload. This is one of the most important principles in running. In my case, years of base building (colloquially known as Zone 2 training) were crucial. Without that, I would have broken down, been plagued with injuries, and lacked the stamina to handle the heavy load I was undertaking.

Be Okay with Walking
There’s no rule that says you have to run the entire time. Walk when needed—catch your breath, walk the hills—but always finish the run. This was essential to my success. It’s unrealistic to expect the body to sustain non-stop running, especially on steep inclines or when fatigued.

Balance Easy and Hard Runs
Keep your easy runs truly easy and your hard runs genuinely hard. Don’t blur the lines—be honest and disciplined. Your body needs specific feedback to adapt and grow. If you only run slow, you’ll only be good at running slow. If you always push hard, you’ll risk burnout and injury. Even though my mission required slow running, my ability to run fast helped make my slow pace feel effortless.

Be Patient
Every goal demands patience. Progress takes time, discipline, and a willingness to stick to the plan. For example, training for a 50K typically requires 16-20 weeks of consistent effort, adjustments, and perseverance. The same applies to race day—trust the process and know the finish line will come. Had I lacked patience and deviated away from the principles I stated above, I would have quit 50 days into my 114-day journey. The end will arrive if you stay the course.

Final Thoughts

Success isn’t about talent, luck or godly genetics—it’s about discipline, resilience, and showing up every day, even when you don't feel like it. The path to run 5K to 100K isn’t easy, but that’s what makes it worth it. Yes, you will face challenges, doubts, and setbacks, but every step forward, no matter how small, is progress. Keep going, trust the process, and remember—the finish line is always closer than you think.

Stefan Ozich