Program Snapshot
10km Foundations Program
Designed for Women · Beginners & Returning Runners · 8 Weeks
This program is designed for women stepping into, or back into, running. It recognises the unique rhythms of female physiology, whether you’re post-pregnancy, navigating peri-menopause, or simply balancing the load of everyday life. Across 8 weeks, you’ll gradually build endurance, strength, and confidence with safe running loads that respect recovery and prevent injury.
Each week, new sessions are released to help you stay focused on what’s right in front of you: reducing overwhelm and keeping consistency within reach. You’ll move forward at a sustainable pace, with space for rest, reflection, and support.
This program is best suited for:
- Women taking on their first 10km with a safe, supportive framework
- Returning runners seeking to rebuild fitness with confidence
- Anyone who values a realistic, holistic approach that honours female bodies and lives
Your Weekly Themes
- Week 1: Building Your Base
- Week 2: Strength in Stride
- Week 3: Mindset & Endurance
- Week 4: Fuel & Flow
- Week 5: Power of Pacing
- Week 6: Recovery & Adaptability
- Week 7: Confidence Under Pressure
- Week 8: Go Time (Taper to Perform)
Program Highlights
- Total Duration: 8 weeks
- Runs Per Week: 3 to 4
- Peak Long Run: ~ 60 minutes
- Strength & Mobility: Integrated weekly for resilience and injury prevention
- Focus Areas: Endurance, pacing, mindset, recovery
More than a plan: Each week includes a live group coaching call to provide tailored guidance and accountability, delivered by coaches who understand women’s physiology and the realities of training around life. You’ll also have daily access to our private community platform, available on the Her Trails app (iPhone & Android) and desktop.
Key Reminder: Every week builds towards your 10km goal. This program is about more than running, it’s about embracing a rhythm that supports women’s bodies, minds, and lives.
