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Zero to 10KM | 10-Week Beginner Run Plan
Sale price
R419.40
Regular price
R699.00
Save 40%
Description
Whether you're new to running or looking to boost your fitness, this 10-week beginner-friendly plan will guide you every step of the way.
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Learn all the essentials of running with weekly lessons from expert run coach, Nic and get the top tips for a successful race day.
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Get fit with just three runs a week that will fit seamlessly into your life.
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Overcome common beginner challenges like consistency, motivation, and injury prevention with a structured step by step plan.
By the end, you'll not only be ready to run 10Ks confidently but you’ll also feel energised, healthier, and proud of your progress.
Program Details
- 10-Week 10KM Run Program
- 3-5 Day Split: 3 Runs weekly, Optional: 1 Beginner Strength Session, 1 Mobility
- Downloadable weekly eBook schedule
- Online course structure with extra lessons and video content
- Weekly course content on all things running for beginners from Nutrition, Hydration, Recovery, Race day tips, and more!
- See your progress and fitness improve with our fitness assessment
- Video demonstrations of each strength exercise
- Follow along warm up, cool down, and foam roll routines
Who is it for?
Do any of these sound like you?
- You’re a beginner runner, either just starting out or getting back into running after a break, and you need step-by-step guidance.
- You’re training for your first 10K race and want a plan that gradually builds your endurance and prepares you for race day.
- You’re focused on improving your overall fitness and are looking for a structured program to enhance your health and stamina.
- You’re a busy individual who needs short, effective workouts that easily fit into your hectic schedule without sacrificing results.
Refunds & Returns
All purchases for digital products made on www.burnt.co.za are non-refundable or exchangeable.
Due to the intangibility of the product (digital download), we cannot accept any request for refunds. In the case where a purchase error is made please contact us via support@burnt.co.za to discuss a resolution.
Disclaimer
Each program purchase is subject to ONE user only and subject to copyright protection 2024©.
Sharing your unique login information or eBook is prohibited and may result in an infringement and immediate deactivation of your account access.
We appreciate your honesty and for supporting this project we have worked so hard on!
Please consult with your doctor or medical practitioner before participating in training or nutrition programs. T's & C's apply.
Zero to 10KM | 10-Week Beginner Run Plan
Sale price
R419.40
Regular price
R699.00
Save 40%
Burnt Fit
Zero to 10KM | 10-Week Beginner Run Plan
BECOME A CONFIDENT RUNNER
Ready to take the leap into running? This 10-week plan guides you step-by-step, ensuring you build up the fitness and skills needed to not just run, but enjoy the process.
RUN YOUR FIRST 10K RACE
Race day doesn't have to feel daunting. This program equips you with all the training and motivation needed to successfully prepare for and enjoy your race.
BOOST YOUR FITNESS IN A FEW SESSIONS
Struggling to find the time to train? This program fits into your busy lifestyle, and boosts your fitness in only a few hours a week. It’s designed to help you make consistent progress toward your fitness goals, whether that’s completing your first race or simply improving your overall health.
MEET YOUR COACH
NIC ACAMPORA
Run Coach & Biokineticist
Running is more than a sport, it’s a way to discover your potential and thrive. But I know how overwhelming it can feel to start, especially with a big goal like a 10k. Over the years as a coach to hundreds of runners, I’ve learned what works to make running effective, enjoyable, and sustainable.
The Zero to 10k program brings all that experience together, guiding you step by step toward your goal. Whether you’re just starting or returning to running, this plan will help you unlock your best. Let’s make your 10k dream a reality!
Click the play button to learn more about the program.
Phase 1: Intro (weeks 1-2) & Deload (week 3)
Intro Phase
You will start building up your Aerobic Base slowly, using the run-walk strategy. In this phase you will have longer walk intervals than run intervals.
Learn about Educational topics like Pacing, Running Nutrition and Hydration for beginner runners.
Phase 2: Base training (weeks 4-5) & Deload (week 6)
Base Phase
Your running intervals will increase with structured walking breaks as you progress through your base training.
In this phase you will have longer run intervals than walk intervals.
Learn about Recovery Strategies, Strength Training and Tips on Running Form.
Phase 3: Build Training (weeks 7-9) + Race Day (week 10)
Specific Phase Content
You run schedule will build to prepare you for race day and ease off just before so you are refreshed and ready to race.
We will go over top Race Day Tips so you are confident and excited for your 10KMs.
Get 10k Fit in 10 Weeks
Get 10K fit in 10 weeks
ABOUT: ZERO TO 10KM
WILL THIS PREPARE ME FOR A 10KM RACE?
Absolutely! This program is designed to prepare you for your 10K race confidently. After 10 weeks of training, you will have built up your fitness and learned essential aspects of running, including nutrition, recovery, and race day tips.
You'll receive practical advice on everything from collecting your race number to managing your race morning routine. With our support, you’ll feel ready to embrace the excitement of race day and celebrate your achievements!
WHO IS THIS PROGRAM DESIGNED FOR?
This program is ideal for beginners, those returning to running, or anyone looking to improve their fitness level while training for a 10K race.
DO I NEED ANY PRIOR RUNNING EXPERIENCE
No prior running experience is necessary! This program starts at a beginner level and gradually increases in intensity to help you build your running skills and confidence.
However, if you currently haven't been doing any training, we recommend doing 3-4 X 40-60 minute walks in the two weeks before starting this program.
HOW MUCH TIME WILL I NEED TO DEDICATE EACH WEEK?
You can expect to spend just a few hours each week on training split between 3 running sessions, making it easy to fit into a busy lifestyle.
OPTIONAL EXTRAS:
There is also 1 strength session (+-40 Mins) and 1 mobility session (+-20 Mins) each week that is optional to add to your training.
WHAT WILL I NEED?
- Running shoes
- Comfortable workout clothes
- A mat, weights, resistance band, physio ball and foam roller for the optional strength, mobility and recovery sessions
- Optional: a training watch
WILL I RECEIVE SUPPORT WHILE DOING THE PROGRAM?
Yes! You'll have access to a community forum where you can ask questions, share experiences, and connect with other runners. You will also receive lessons each week that will educate you on a different aspect of running for beginners.
IS THE PROGRAM FLEXIBLE TO DIFFERENT FITNESS LEVELS?
Yes, you will be running at your own pace at an effort level that is suited to your current fitness level, allowing you to adjust the intensity according to your fitness level and goals. The program starts with a run/walk strategy that can be adjusted to your current level and progresses steadily from there.
WHAT WILL I ACHIEVE BY THE END OF THIS PROGRAM?
By completing this program, you’ll not only be prepared to run a 10K race but also experience improvements in your overall fitness, energy levels, and confidence in your running abilities.
HOW YOU ACCESS AND DOWNLOAD THE PROGRAM
This program is an online course, therefore most of the program will be hosted online at your Burnt Studios Account. Just click on the profile icon at the top right of the page to log in to your account. (Or in the main menu on mobile)
Your weekly run schedule will be available each week to download.