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10k Foundation

The Movement HQ Inc.

Marathon
Coach
Justin Kim

Run Ready: 10K Foundation is a 12-week program built for runners who want to arrive at their first race of the season feeling strong, durable, and prepared — not just trained. It combines a structured running progression with two days of purposeful strength work each week, so your body isn't just fit enough to run a 10K, it's resilient enough to handle everything that comes after it.

This program is designed with the bigger picture in mind. The 10K is race one of a longer season. Volume is intentionally modest early, intensity is introduced gradually, and the strength work throughout prioritizes the hips, glutes, and posterior chain that runners most commonly neglect — and most commonly get hurt without.

$20
Get 10k Foundation
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Build fitness without burning out
Starting at just 15km in week one, the plan adds volume gradually so your body adapts without accumulating the kind of fatigue that leads to injury or dread. Two built-in cutback weeks mean recovery is part of the program, not something you have to negotiate with yourself.
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Strength that keeps you on the road
Two dedicated strength sessions each week target the glutes, hips, and posterior chain — the muscles runners rely on most and neglect most often. Less time injured means more consistent training, and consistent training is what actually makes you faster.
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Know exactly what pace to run
Every session comes with a clearly defined pace — easy, threshold, 10K, or half marathon effort — so you're never guessing. Rest periods are written into every interval session. You show up, follow the prescription, and trust the process.
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Race ready — then season ready
This plan doesn't just get you to the 10K start line — it sets you up for what comes next. The final weeks bridge directly into half marathon training, with a 20km long run and HM-pace intervals already built in. Finish the program with momentum, not just a medal.
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Five days of work. Two days of rest.
Four runs and two strength sessions fit into a realistic weekly schedule without taking over your life. The structure is designed to stack sessions intelligently — hard days hard, easy days easy — so you get the training effect without the accumulated wear.
Features
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Programming 6 days per week
Four structured runs and two strength sessions, every week. Each day is programmed with purpose — nothing is filler, nothing is wasted.
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Exercise Video Guidance
Instructional videos for strength exercises to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Barbell and plates // Dumbbells // Kettlebells // Plyo box // Pull-up bar // Weight bench // Strength bands // Mini-bands // Rings or TRX // Landmine Set-up
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Sample Week
Week 1 of 12-week program
Monday
Week 1 Day 2

A

Running

1 x 4000

Tuesday
Week 1 Day 3

A1

Hips 90/90

2 x 20

A2

World's greastest stretch

2 x 10

A3

Glute bridge (single leg)

2 x 20

A4

Monster walk

2 x 40

B1

Back squat

3 x 8 @ 55 %

B2

Box jump

3 x 5

B3

Rest

1 x 3:00

C1

DB reverse lunge

3 x 16 @ 55 %

C2

DB bench press

3 x 8 @ 55 %

C3

Rest

1 x 2:00

D1

Sissy squat

3 x 8

D2

DB row on bench

3 x 16 @ 55 %

D3

Rest

1 x 2:00

Wednesday
Week 1 Day 4

A

Running

1 x 4000

Thursday
Week 1 Day 5

A

Running

1 x 4000

Friday
Week 1 Day 6

A1

Cat/cow

2 x 10

A2

4 pt bird-dog

2 x 12

A3

Prisoner Good Morning

2 x 15

A4

Elephant Lunge

2 x 20

B1

BB Deadlift

3 x 8 @ 55 %

B2

Calf Raise (bodyweight)

3 x 10

B3

Rest

1 x 3:00

C1

Landmine RDL

3 x 16 @ 55 %

C2

Seated DB shoulder press

3 x 8 @ 55 %

C3

Rest

1 x 2:00

D1

Band assisted pull-up

3 x 8

D2

SB Hamstring Curl (1-leg)

3 x 16

D3

Rest

1 x 2:00

Saturday
Week 1 Day 7

A

Running

1 x 6000

Coach
More from The Movement HQ Inc.
coach-avatar Justin Kim

Justin is a CSCS-certified coach, published researcher in the Journal of Strength and Conditioning Research, and founder of The Movement HQ in Barrie, Ontario. Justin combines a scientific background with hands-on coaching experience to build programs that are grounded in evidence-based methods and designed for real athletes with real schedules.

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Your first race is just the beginning.

Cross the 10K finish line with fitness left in the tank. This plan builds you for the race and beyond — with the strength, consistency, and aerobic base to step straight into a half marathon block without starting over.

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