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  • 10k Course

The 10K e-course for active runners

Go farther + faster, on Thursday 11 September

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

Except — running a little bit farther.

If you can run 5km in 35 minutes or less and you’re ready to take your running practice to the next landmark, our eight week 10K e-course will give you the structure, the support, and the encouragement to keep running... and running... and running.

Just as with our 5K e-course for beginners, we’ll bring the wisdom, the how-to’s, the guidance, and the motivation to keep moving.

What a brilliant experience this course has been. 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, filled with fun and challenging sessions. I'm applying my running ethos to other areas of my life. If I consistently turn up I can achieve anything. After all - I ran 10K! Being a part of the Up & Running community has been an unforgettable experience. I'm cheered on by friends from around the world. I now run for the sheer enjoyment of it and chuckle at what I've accomplished. 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. Shauna, Julia; what a great sensation it must be to be responsible for it. How can I thank you enough?!
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. I now have purpose and structure to my runs, and I now enjoy them - bit of a change, huh? Each training session has been fun (I'm glossing over those complicated circuits sessions!), satisfying and has flown by, 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 25 August - enter your email below to be first in line.
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