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.