This 8-week plan is built for new or returning runners who want to train smart - not just harder - for their first or best 10K. Whether you're starting from walk/run intervals or already running a few times per week, this program will guide you through a structured, time-based approach that gradually builds your endurance, strength, and confidence.
What’s included:
✔️ 3 weekly run or run/walk sessions
✔️ 1–2x/week beginner-friendly strength workouts per week (optional; delivered by CSEP certified trainers - the gold standard)
✔️ Optional cross-training days to boost fitness without overloading joints
✔️ A progressive training structure with built-in recovery
✔️ All workouts based on RPE (rated perceived exertion), not pace - making it accessible at any level
✔️ Coaching support through Training Peaks (with a paid account)
✔️ Designed by Canadian Certified Exercise Physiologists
No fancy tech required - just your shoes, a bit of consistency, and a willingness to show up.
Your first 10K is closer than you think. Let's get started.
We believe that each individual's ultimate goal is the realization of potential through high performance and great health. And, that performance and health can be symbiotic. My coaching foundation is built on serving complex cases, from Olympic Journeys to Chronic Pain. To do this I create a clear path for each individual by meeting them where they're at and guiding them to where they want to go.