10k Run Program

In collaboration with

If you are someone who wants to take things at their own pace in training, purchasing a do it yourself program is a great option. This program includes 4-6 days of running and walking to help you reach your 10k target within a 12-week timeframe.

This training plan also outlines key variables to your training success, including recovery, guidelines on nutrition, how to work through training niggles and how to implement training intensity.

Recommendations prior to purchase:

  • We encourage anyone who purchases this program to be tolerant of 20 minutes of easy, conversational pace running 3 times per week, without any difficulty.
  • This program may not be appropriate for someone attempting to start running for the very first time.
  • If you are looking for a kickstart to your running, please start with the Return to Run program that you can download for free here.



You'll Discover
  • 12 week 10k Training Plan
  • Training intensity guidelines
  • RPE and HR scale
  • Nutrition guidelines
  • Pain guidelines
  • Recovery recommendations
Our Experts
Dr. Ellie Somers


Dr. Ellie is Sisu’s Chief Executive Officer (CEO), Lead Sisu Physical Therapist, Run Coach and Weightlifting Coach. She graduated as a physical therapist in 2009 and the rest is HERstory. Dr. Ellie hopes to create a world where womxn and girls have access to the resources they need to recover from injury and get back to performance. Dr. Ellie was hired as the team physical therapist for the women’s United States Australian Rules Football Team and works as a consultant for many professional and recreational athletes in their injury and recovery journeys back to performance.

Dr. Stephanie Mundt


Dr. Stephanie Mundt is a physical therapist & run coach and owner of Volante PT & Performance in Scottsdale, AZ. She has a special interest in helping female runners with bone stress injuries return to training and racing with confidence. Her own experiences with multiple stress fractures, eating disorder, and a labral tear have contributed to her search for ways to better manage running-related injuries, particularly in females.