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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 — and commit yourself to an intensive training experience — our 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.

You set your intentions — and run.

"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

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.
  • 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.

"The 10K course simply flew by. Every week was filled with varied sessions that were fun, interesting and challenging right the way through. It wasn't really until the course was finished that I realised what I had achieved. It is something that I'll always have."
– Svava, 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 fueled up with success stories, powerful training regimes, 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 program 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, more distance and more strength — then you’re ready for our 10K e-course.

Registration opens Monday 25 August - enter your email address below to be first in line. Block out 150 minutes a week. And get Up & Running.

Get emailed when registration opens