Course Description

Ready to take your running practice to the next landmark? Our self-paced eight week 10K Course will give you the structure, the support, and the killer training plan to get you rocking that 10K race.

Up & Running Coach

Julia Jones

Julia Jones is here to support you all the way to the finish line. In almost twenty years of coaching, she's trained thousands of people to achieve their running goals, from 5K to marathon to Ironman to the famous Marathon des Sables. No matter how big or small your question, your coach is here to help!

Course curriculum

  • 1

    Start Here

    • An important note about your Course access

    • Welcome!

    • Hello from Coach Julia

    • Meet your support crew

    • Frequently Asked Questions
  • 2

    Warm Up Weekend

    • Your running shoes

    • Get engaged!

    • Choosing your 10K race

    • No crash studying!

    • Up & Running Gear Guide
  • 3

    Week 1

    • How to perform your 1km test (and why!)

    • An introduction to heart rate monitors

    • Anatomy 101: Your body map for running

    • Anatomy 101: Plantar fascia

    • Runner of the Week: Kirstin Mills
  • 4

    Week 2

    • Fartleks

    • Your running style

    • How to avoid injury

    • Running aches and pains

    • The Stork

    • Anatomy 101: Achilles tendon

    • Runner of the Week: Lucia Solzi
  • 5

    Week 3

    • Putting away the scale

    • Anatomy 101: Shin

    • Anatomy 101: Calf

    • Runner of the Week: Samone Bos
  • 6

    Week 4

    • Your running style - Part II

    • Food quality counts

    • Anatomy 101: Knee

    • Runner of the Week: Kristen
  • 7

    Week 5

    • Formula Z: The importance of sleep

    • Jump rope

    • Anatomy 101: Quadriceps

    • Runner of the Week: Tessa Schlechtriem
  • 8

    Week 6

    • Yoga for Runners: Common Ground

    • Yoga for Runners: Poses

    • Anatomy 101: Gluteal Muscles

    • Runner of the Week: Lori Mattea
  • 9

    Week 7

    • Beyond the 10K Course: Your running future

    • Anatomy 101: Hamstrings

    • Video: Injury

    • Runner of the Week: Andrea Heimes
  • 10

    Week 8

    • How to race a 10K

    • Anatomy 101: Hips, Groin... and Iliopsoas!

    • Runner of the Week: Catra Corbett
  • 11

    After the 10K

    • Video: Thank you and good luck!

    • Join the Alumni community

    • Reflecting on your 10K experience
  • 12

    Training Plans

    • About your training plans

    • Week 1

    • Week 2

    • Week 3

    • Week 4

    • Week 5

    • Week 6

    • Week 7

    • Week 8
  • 13

    Exercises

    • Stretches

    • Skipping

    • Strides

    • Running in progression

    • The Stork

    • Saggital jumps

    • Heel Lifts

    • Half Squat

    • Sit ups

    • Arm windmills

    • Uphill strides

    • Jump rope

    • Step ups

    • Knee lifts / high knees