Before Your First Run
Get ready for your first session, choose a comfortable pace, and learn how to use the plan.
FIRST 10K IN 10 WEEKS
A first 10K.
At your pace.
A written running course for adults 35+ who want a clear place to start. Build from run-walk sessions to race week, with room for rest along the way.
Explore the program ↗18 published lessons · 3 downloadable PDFs
THE NEXT STEPOne session at a time.
BR / 01
YOUR STARTING LINE
Start where you are.
You don't need to call yourself a runner. Begin with the basics, then follow the weekly lessons as your time on feet grows.
The plan is written, so you can read a lesson when it suits you and take the training plan outside.
THE PROGRAM
Your course,
week by week.
A gradual build from the first session
to your first 10K attempt.
↗
Run-Walk
Start with short running intervals and walking breaks. Learn how to keep the effort manageable.
Time on Feet
Spend longer on your feet and make space for recovery between sessions.
The Long Run
Prepare for longer sessions and practise the routines you'll use on race day.
Race Week
Ease into the final week and plan your first 10K attempt.
Strength & Mobility
Supporting exercises to fit around the running plan. One lesson is published; the second is being drafted.
BRIGHTMILE / TRAINING PLAN ↗
Take the plan
with you.
READ. HEAD OUT. COME BACK.
LESS SCREEN TIME
A plan you can
take outside.
18 published written lessons, plus a training plan, pace chart, and race-day checklist as downloadable PDFs. No video lessons to keep up with.
For your first 10K, or a fresh start.
This course is for adults 35+ who are starting to run or coming back after time away. Finishing within ten weeks is a goal, not a guarantee. Repeat a week when you need more time.
COURSE ACCESS
Meet your
next mile.
First 10K in 10 Weeks
A few questions.
What format are the lessons?
Written lessons with a downloadable training plan, pace chart, and race-day checklist. There are no video lessons.
Can I repeat a week?
Yes. You can take more time before moving to the next part of the plan.
Is the bonus module ready?
Strength & Mobility has one published lesson and one lesson still in draft.