The Total 10K Program

The Total 10k is an 8 week program designed for both beginner and intermediate runners. Through this program you will find your baseline, set a goal, and watch yourself improve week over week. We’ve laid a few modifications to get you across the finish line - whether that is to “Complete 10K” or “PR in 10K."
This guide offers tangible principles like RPE, cadence, pace charts, cross training programming - that will not just help you perform better, but educate you to become a more intelligent runner.
Watch the video below for an intro to the program from one of its designers, Doctor of Physical Therapy, Matt Burns.

This PDF has all the information you need to crush your first 10K or set a PR pace. For more videos, resources, and plans, check out the other menu options.