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.

About MOTIVNY

MOTIVNY is a Physical Therapy and Training Studio located in Soho, New York City.

Whether it's through therapy or one of our virtual mobility & kettlebell training programs, we specialize in helping athletes of all types maximize their performance and train for the long term.

Why Join

The most successful runners adopt a balanced approach to training that incorporates the tried and true while embracing variability with the addition of targeted strength and mobility training. We're here to offer some best practices so you can perform at your best.


This free guide is meant to be a resource to help you take ownership over your own training while offering our unique perspective to ensure you stay healthy as you pursue this your goals in this sport.

About MOTIVNY

MOTIVNY is a Physical Therapy and Training Studio located in Soho, New York City.

Whether it's through therapy or one of our virtual mobility & kettlebell training programs, we specialize in helping athletes of all types maximize their performance and train for the long term.