10k Run & Strength Plans
Who’s ready to run a 10k? StrideHer's guided 10k run and strength plans are purposefully designed to get you to the finish line feeling strong. Our comprehensive plans cover all three bases: expertly crafted runs, progressive strength training, and essential mobility and recovery routines to support your journey. Whether you're just starting or are looking to run a better 10k, we have a plan for you.
If you have more than 12 weeks until your race date, are currently running 1-2 times a week, are able to jog a 5k, are self motivated, and are free of injury and cleared to run this is an appropriate choice for you.
StrideHer offers two kinds of run and strength plans for a 10k distance goal!
If this isn’t where you are at right now, worry not!
StrideHer offers tailor-made one-on-one coaching including run, strength, and recovery sessions tailored to your body's specific needs, considering current injuries, limitations, and imbalances based on our findings from a comprehensive movement assessment and gait analysis.
3-4 Runs A Week
Weekly Mobility
Video Warm-Ups
2 Run Strength Weekly
Platform Access & Plan Reuse
BONUS Run Resources
15% Donated of Each Plan
Our 10k Run and Strength Plans
✔️3 time-based runs per week, with run-specific education & tips, leading up to four per week.
✔️ Video-led running warm-up movements in every run session.
✔️2 run-specific strength sessions per week that progress to new routines every 4 weeks. Includes video-guided exercises with reps, sets & intent for the workout.
✔️1 new weekly runner's mobility routine to do as much as daily or as little as on your recovery days!
✔️BASE, BUILD, & BOOST: 4 weeks each of progressive and periodized phases of training.
✔️BONUS - In some run descriptions, we provide additional resources to support the education and focus, including links to some of our quick educational run podcast episodes.
✔️Forever reuse & re-access this plan. It's yours. Should you need to restart it in the future it is in your training plan bank to use as a tool over & over.
✔️ With every plan sold, we donate 15% of the proceeds, and you make a difference to girls and women in sport through a nationwide organization - Girls Forward!
StrideHer’s 10k run and strength plans include:
Is a StrideHer Run & Strength Plan Right for Me?
🚫 Have current injuries or have been told by a professional that you cannot run at this time
🚫 Struggle to stay self-motivated and accountable
🚫 Are trying to beat very specific high-performance personal bests that involve more individualization and specificity
If this resonates with you, fear not! StrideHer has a team of run coaches, kinesiologists, and exercise physiologists who can help you through Personalized Digital Coaching
Our run plans are ideal for women runners who:
✅ Want to feel educated, empowered & strong leading up to running a 10k distance, or racing one
✅ Are not struggling with current limiting injuries
✅ Have been cleared by a professional & fit to start doing self guided running & strength training by way of our plans
✅ Want more than just a spreadsheet with dates and distance based training on it!
✅ Craving a female led program with detail & added value
Our run plans are not advisable if you:
Beginner 10k Run & Strength Plan
Welcome to our 12-week, time-based run program for those of you looking to train for a flat 10k with more detail than your generic couch to 10k! This is perfect if you haven't been running recently or are brand new to running.
Everything has a purpose in this program! Enjoy the flow with this guided plan on all 3 accounts: runs, strength progressions, and mobility/recovery routines to support you! This program will thoughtfully progresses you from walk-jogging into running with an easy 3 runs a week structure. We're here to remove the hard work of thinking & planning, and hope that this plan helps you avoid injury, burnout, and boredom which is so usually the case with most other run plans!
Intermediate 10k Run & Strength Plan
StrideHer’s detailed Intermediate 10k Run & Strength Plan is a fantastic 12-week program for those of you looking to train for a flat 10k with more detail than your generic 10k training plan.
This is perfect if you have run a 5k or 10k race before, but are ready to perform better! Everything has a purpose in this program! Enjoy the flow with this guided plan on all 3 accounts: runs, strength progressions, and mobility/recovery routines to support you!
Want a sneak peek into what your StrideHer 10k training week would look like with your plan?
Looking for Personalized Run Coaching for a 10k?
Sign up for our personalized marathon coaching and strength training plan for women with our Complete Digital Run & Strength Coaching.
Do it for the girls!
Every plan purchase has a direct impact through our partnership with a national Canadian charity that supports girls and women in sports. StrideHer believes in building a community that extends beyond our direct clients, fostering confidence and motivation in the next generation of female athletes.
We donate 15% of every plan you buy to Girls Forward
StrideHers loving their plans
OMG seriously, running again has made me so motivated with the rest of my life. Thank you coach!
Natasha W.
I wouldn’t be where I am without you, so it feels very serendipitous that you saw me at the final stage of my training plan on that 18k run!
Montana D.
Two weeks into the Intermediate 10k Run Plan
I loved your group training plan last time I ran the half marathon, I would love to give the details to my boyfriend so he can buy me your Intermediate Half Marathon Plan this time around for my birthday and do even better this year!
Samantha D.
After taking a year off racing & coming back stronger!
After crossing paths in person on a training run a few weeks before getting her half marathon PB with our Intermediate Half Marathon Run & Strength Plan
