Zero to hero running program (Beginner-10km)
Legacy health and performance
Welcome to zero to hero!
This program is designed to take you from an entry-level runner, to a full-blown fun-run enthusiast.
Across 10 weeks you will build up your aerobic system, strengthen your legs and drastically improve your running ability.
I have used this program successfully with many of my in-person and online clients, helping several of them achieve their first ever 10km run.
Each week you will find 2-3 running sessions, 1-2 lower body strength sessions (which can be completed at home) and some skipping/low-impact conditioning sessions mixed in.
If you have any questions along the way, be sure to reach out to our coaching team! We are always here to help.
A
Skipping
5 x 0:30
B
run
3 x 4:00
A
Running isometric #1
3 x 0:20
B
Hamstring bridge (isometric)
3 x 0:20
C
Split squat isometric
3 x 0:20
A
Skipping
5 x 0:45
B
Skipping
5 x 0:30
C
Skipping
5 x 0:30
A
run
5 x 3:00
A
Running isometric #1
3 x 0:20
B
Hamstring bridge (isometric)
3 x 0:20
C
Split squat isometric
3 x 0:20
Chris Dalmau
G'day everyone, my name is Chris and I am the owner and head coach at Legacy Health and Performance! I have been passionate about fitness and performance from a young age, competing and coaching in more sports than I can count! I have a bachelors degree in science (physiology) and a masters degree in exercise science (strength and conditioning). Let's get to it!
