Foundation 10K
Build your base and run your first big race with confidence. This 8-week program focuses on endurance, pacing, and form. Perfect for beginners aiming to level up to a 10K finish.
Duration
8 weeks
Level
Beginner, Intermediate
Focus
Endurance, running form, pacing
What you’ll achieve
This program is designed for new runners building endurance, learning pacing, and preparing for their first official 10K. Over 8 weeks, you’ll gain consistency, strength, and the confidence to complete your race.
Meet your coach
Michael Torres
Former elite marathoner, focuses on pacing strategies, long runs, and mental toughness.
Speciality
Marathon Strategy & Endurance
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Your training journey
Week 1 — Find Your Rhythm
Easy 2–3 km runs to build consistency.
Focus on running form, breathing, and pacing comfortably.
Add light cross-training (yoga or cycling) for balance.
Week 2 — Build the Base
Increase long run to 4–5 km.
Introduce run/walk intervals for endurance.
Strength session: bodyweight core + leg stability.
Week 3 — Steady Progress
3–4 short runs, with one “longer” effort up to 6 km.
Learn to hold a steady pace without overexerting.
Post-run mobility work to prevent tightness.
Week 4 — Endurance Kick
Long run up to 7–8 km.
Add strides (short bursts of speed) to one session.
Practice hydration and fueling basics.
Week 5 — Sharpen the Pace
Mix in a tempo run (slightly faster, steady effort).
Long run stretches to 8–9 km.
Recovery-focused midweek easy jog.
Week 6 — Push the Limits
Longest run so far: 9–10 km.
Interval session: e.g., 6 × 400m at faster-than-race pace.
Strength: lunges, squats, and planks to reinforce form.
Week 7 — Peak Week
Long run: 10–11 km (confidence booster).
Tempo session: sustain race pace for 20–25 minutes.
Easy recovery runs to keep mileage steady.
Week 8 — Taper & Race Week
Reduce volume to stay fresh (short easy runs only).
Practice race-day routine (gear, hydration, pacing).
End the week with your 10K race — cross the finish line with confidence!
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