Up&Running logo

  • 10k Course

The 10K e-course for active runners

Go farther + faster, from Monday 17 November

You’ve felt the thrill of completion, before — crossing that finish line, feeling the rush of endorphins and pride, knowing you’ve done what you’ve chosen to do. There’s nothing better.

Except — running a little bit farther.

Life after becoming a 10K runner...

  • call yourself an 'athlete' without a pause
  • discover new speeds thanks to interval work
  • swap the sugar-high for an endorphin-high (it's better than any doughnut).
  • travel to exotic new places just for races
  • have the courage to finally sign up for that triathlon
  • know how to pace yourself for a strong race finish
If you can run 5km in 35 minutes or less and you’re 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 keep running... and running... and running.

I can't believe that I started out 8 weeks ago, barely able to run 5k without stopping for a walking break, and today I ran a 10k. This course is the best!
Jennie, Italy
The 8 weeks flew by and I've just ran my first 10K! I now run for the sheer enjoyment of it and I'm cheered on by my Up & Running friends from around the world. Me, a runner.
Svava, Wales

What you’ll receive:

  • A Warm-Up Weekend to crystalize your goals and reaffirm your commitment to running — before the workouts begin.
  • Eight weeks of PDF training plans to take you to a 10K, created by expert Running Coach Julia Jones. You'll be doing three workouts per week, including exercises & drills. Just download. And dive in. Click here to view a sample training plan.
  • Personal support in our members-only forum — post a question, and we’ll answer it within 24 hours on weekdays & 48 hours on weekends... every time.
  • The Up & Running Gear Guide for active runners, packed with essential information on running shoes and gear.
  • Access to a private Up & Running blog packed with high-inspiration videos, yoga stretches for runners, demos & drills, foundational anatomy lessons for injury prevention, and stories & interviews with women who run (and seriously rock).
  • Check out our FAQs for more information on how the Course works

Who’s running this thing?

That would be us! Up & Running was created by expert Running Coach Julia Jones and inspirational author & Community Director Shauna Reid. We’ve got a beautiful blend of athletic prowess & community-building superpowers. Just ask our happy, healthy, highly-excitable e-course participants.

Nico, Italy
Here’s something exciting... I can now go out for an easy run and do 10km. 10km! 1 hour! I can run distances I could only imagine driving by car, just two years ago. I LOVE IT SOOOOO MUCH and I feel like a rock star.
Nico, Italy
I am genuinely flabbergasted that I started off as a real reluctant runner who plodded round 5km three times a week as a real chore. Each training session has been fun and with me being challenged, but not - uh - dead at the other end.
Hazel, UK

Our absolute promise.

  • We’ll keep your inspiration tank full. We know that running is a physical, mental and emotional commitment — and we’ll keep you fuelled up with success stories, powerful training plans, and expert insights to keep you on track.
  • We are your mentors, your cheerleaders, and your biggest fans. If we could show up at every single one of our e-course participant’s 10K finish lines, we would — with frosty Gatorade, a gold-plated trophy, and a gigantic bear hug.
  • We know what we’re doing — and it shows. We’ve got testimonials galore. And we treasure each one.
  • You will transform. No ifs, ands, or ever-shrinking butts about it. If you commit to the 10K training with even 50% of your heart, you will transform. Your body will change. You’ll discover new muscles you never knew existed. You’ll find inner reserves of commitment & power.

Another finish line. Then another. And another.

If you can run a 5K in 35 minutes or less — and you’re ready for more intensity and more distance — then you’re ready for our 10K e-course.
Get notified when registration opens
Registration opens Monday 17 November - enter your email below to be first in line.
* indicates required