From Zero To 10k: Go From Walking To Running in 13 Weeks
A structured 13-week course for beginners or those wanting to get back to running again, aimed at gradually taking you from a casual walk to completing a 10K run. Embark on a transformative journey towards an active, healthier you.
Run Better Together
Gradual Progress
Reduce Injury
Proper Form
Struggling to Run On Your Own?
Let Me Guess…
You’ve laced up your shoes, motivated to run, but you’re hitting hurdles that make it harder than it should be:
New to running or getting back into it, but pain and injuries are derailing your progress.
Overwhelmed by how to start, how much to run, and avoiding common running pitfalls.
Frustration from slow progress, fitter runners zip by, and constant self-doubt.
The complexities of running form, technique, and proper pacing seem daunting.
The mental marathon of your mind, full of doubts and fears, already talking you out of tomorrow’s jog.
It doesn't have to be this way...
Your New Running Life…
Liberating Morning Runs: Envision invigorating runs, each confident step fueled by crisp, fresh air.
No More Injury Concerns: Imagine a running journey free of setbacks, where smart progress prevents pain.
Achievement Milestones: Picture celebrating running victories, from consistent routines to personal bests.
Run with Joy: See running as your uplifting escape, your daily stress reliever, not a task to dread.
Supportive Community: Experience the encouragement of fellow runners cheering you on, sharing your path.
A Happy, Healthy Future: Visualize a transformed, healthier, and happier you - reaping the wellness rewards of your running journey.
Zero To 10k Clinic makes running easy, fun, and safe in just 13 weeks. Say goodbye to pain and hello to health.
Your 3-Step Plan to Run a 10k
1. Safe & Gradual Progression Each Week
Start by swapping some walking for light jogs. Each week, increase jogging and decrease walking. This safe approach gets your body ready for running. Our clinic guides you every step, ensuring a smooth transition.
2. Consistent Practice
Stick to our plan, even on tough days. Regular practice builds your stamina and gets you closer to that 10k. We’ll provide all the support and tips you need to stay on course.
3. Learning In Community
Join others on the same journey! It’s more fun and motivating when you’re part of a group. Share experiences, get support, and celebrate together. Our community makes every step enjoyable.
Program Pace: Your Roadmap
Foundation Skills
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Meet us every Monday and Wednesday evening as we kick-start your journey towards a 10k. In the first four weeks, we gradually build up to run/walking for 50 minutes. You’ll not only start running, but you'll also learn about crucial support systems for your training.
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In the quest for better running performance and reduced injury risk, stretching and flexibility exercises play a pivotal role. As you increase your mileage, your muscles tend to tighten, which can limit movement and lead to potential injury. This phase of the program introduces targeted stretching routines that focus on key muscle groups used in running, such as the hamstrings, quadriceps, calves, and hip flexors. We’ll emphasize dynamic stretches before your runs to prepare your body for the activity and static stretches afterward to aid in recovery. Incorporating flexibility work improves muscle elasticity, enhances range of motion, and promotes better running form. By making stretching a consistent part of your training, you’ll not only improve your flexibility but also ensure that your body can handle the increased demands of running longer distances. This is a critical step in achieving your 10k goal with speed, efficiency, and, most importantly, without injury.
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While not mandatory, introducing supplements from the outset can significantly enhance your training experience from weeks 1-4 and beyond. Foundational supplements I recommend while training are:
1.Omega-3 supplement To support overall health and reduce inflammation.
2. Beet Root extract - As your workouts begin to intensify, adding a natural energy booster like beetroot extract can help increase stamina and reduce fatigue during runs.
3. Plant-based protein powders post-run can facilitate muscle recovery and repair, allowing you to maintain consistency in your workouts. reduced soreness.
4. Vitamin D and Vitamin C supplements can be essential, especially for runners with limited sun exposure or during winter months, helping to maintain a robust immune system.
5. Electrolytes - A electrolyte formula will be crucial as you begin to increase your running time, ensuring you stay hydrated and mineral-balanced, which is key for optimal performance and avoiding cramps.
You can order recommended supplements from my dispensary at a FullScript for 10% off price:
https://ca.fullscript.com/plans/adaptdailywellness-zero-to-10k-run-clinic
By adopting a strategic supplement routine from the very beginning, you're setting the stage for optimal health, enhanced performance, and consistent training progression. It's essential to view supplements as allies in your journey, providing support where your diet might fall short and giving you an extra dose of key nutrients precisely when you need them.
Building Endurance
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By now, you're starting to run more than you are walking. This part of the program focuses on building endurance. Endurance running helps improve cardiovascular health and overall agility, making your 10k run goal more tangible.
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Proper nutrition is the cornerstone of any successful running program, especially as you progress to longer distances. It provides the necessary fuel for your workouts and helps in the recovery and strengthening of your muscles. This phase emphasizes the importance of balancing macronutrients—carbohydrates, proteins, and fats—to ensure sustained energy levels and prevent fatigue. You'll learn how to plan meals that are rich in the nutrients runners need the most, from complex carbs for energy to lean proteins for muscle repair. We'll also explore the timing of meals and snacks to optimize performance and recovery. Additionally, understanding the role of micronutrients and antioxidants in reducing inflammation and supporting overall health will be covered.
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Hydration is a key factor in maintaining and enhancing your performance. When you're running, your body loses fluids through sweat, and these fluids need to be replaced to keep your muscles working properly and prevent dehydration. During this phase of training, as you increase your run durations, attention to hydration becomes even more critical. We'll discuss tips on when and how much to drink before, during, and after your runs, as well as insights into understanding your body's unique hydration needs. Proper hydration is not just about drinking water, but it's also about balancing electrolytes, which is equally significant to keep you energized and cramp-free throughout your runs.
Final Sprint
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With the ability now to run consistently, we will focus on fine-tuning your stride, rhythm, and form. This phase will help you increase speed without expending extra energy and reduce the risk of last-minute injuries, assisting you to cross the finish line with a boom.
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Weight training can significantly impact your running performance, and as you progress further in your training, you'll appreciate its benefits even more. This portion of the program introduces exercises specifically tailored for runners to help you develop stronger muscles, build endurance, and increase stability. We will focus on key areas crucial for running, such as core stability, leg strength, and overall body balance.
Incorporating weight training into your routine improves running economy, allowing you to run faster and further with less effort. It also contributes to injury prevention, as stronger muscles are more resistant to the stresses of high mileage. From squats and lunges to work on your quads and glutes to planks and torsion movements to strengthen your core, every weight training session is designed to bring you one step closer to your 10k goal. By cultivating strength, you're not just preparing to run your 10k—you're preparing to conquer it.
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As we approach the final goal, we'll introduce tapering—reducing mileage to allow your body to recover and gain strength in time for the big race. We'll also focus more on active recovery techniques to minimize muscle soreness and prepare your body for the ultimate challenge.
With consistency, determination and the right strategies, the finish line of the 10k run won't just be a dream but an achievement you can be proud of. This is the home stretch, and you're ready!
FREE BONUS for signing up! Get a e-copy of Food Run: Includes simple meal plans, recipes, and guidance on using supplements specifically for runners.
Fuel Your Runs
After This Program You Will..
After taking this program, you will be able to:
Successfully run a full 10k, and run at your own pace
Understand how to prevent overuse injuries for safer running
Know what, how, and when to eat to fuel your body for maximum performance
Learn the first steps towards training for half and full marathons, should you wish to continue your running journey
Enjoy becoming a part of the running community and an active lifestyle.
Jordan
“I can run a 10k now. Never thought I would!”
Sam
“No injuries here! I learned the safe way to run.”
A Run Training Like No Other
Work With A Coach
Benefit from working directly with a run coach, not just an app. This personalized approach helps you achieve your running goals more effectively. It’s also makes it fun.
Be part of a supportive community where you're motivated to succeed, unlike impersonal APP platforms.
Full-Spectrum Health Guidance
I provide nutrition advice and sample meal plans, offering full-body support as you train.
Learn essential stretches, yoga, Pilates and weight training routines to strengthen your body and prevent injuries.
Mental Musculature
Unlike other programs, we’ll focus on both your mind and your running.
Learn strategies to stay positive and motivated, even on tough runs. Mental resilience tips and techniques are part of this unique training.
Hey, I’m Amber - Your Wellness Coach
I'm a runner with over 25 years of experience and I've guided hundreds to achieve their dream runs, from 10ks to marathons. With my background as a personal trainer, nutritionist, herbalist, and NLP practitioner, I'm equipped to support your wellness journey.
I've faced my own weight challenges, personal trauma, and chronic pain myself, so I understand the hurdles.
Let me help you find fun in discipline, the feeling of reaching your goals, and helping you to celebrate each victory on your path to wellness.
You're a beginner who’s always dreamed of running, being able to keep up with the pack and feel that sense of freedom.
You’ve tried running before but felt discouraged by injuries or lost interest because you didn’t see progress.
You want to run a full 10K, but the thought of starting from zero is overwhelming.
You’re looking for a structured plan that’s fun and keeps you motivated.
You’re frustrated with starting and stopping running programs and crave a consistent routine.
You wish to improve your health, feel stronger, and are excited about the journey of transforming your body and mind.
If you see yourself in any of these points, you’re the runner I’ve designed this clinic for. Let’s lace up and hit the ground running – together!
You’re A Perfect Fit For This Program If…
Stay On Track Guarantee
Stay On Track Guarantee
I am committed to your success and satisfaction with this program. If life throws you a curveball — whether it's an injury or any unforeseen interruption — rest assured, your journey doesn't end here. Though direct refunds aren't provided after 14 days from clinic start, I do offer the flexibility to apply your investment to any future program I have. This ensures you can pick up where you left off and continue chasing your health goals as soon as you're ready. Our guarantee keeps you in the race, no matter what hurdles you encounter.
FAQ’s
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If you're running behind, don't worry—you won't be left behind! Our group leaves promptly at 6:35, but you can send a text to Amber for our current location's coordinates and we’ll do our best to help you catch up.
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I understand life can be busy. If you can't make a session, it's completely fine. You'll receive the training schedule weekly on Sunday nights, allowing you the flexibility to complete missed runs on your own.
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Comfort is key! Wear your running shoes, weather-appropriate activewear, and a water bottle. If you have a running watch or a step tracker, bring that too, but it's not mandatory.
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Not at all! This program is tailored for beginners and those who want to start running. We progress gradually to build your stamina and confidence. I usually hang at the back of the pack to make sure everyone is supported.
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This clinic is designed with your wellness in mind. With a balanced approach including training, nutrition tips, and support from me, you'll be well-prepared for your 10K goal.
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This clinic is supportive and non-competitive. I will ensure no one is left behind, and there's always the option to communicate with the group if you need extra help or motivation.
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The initial fee covers the entire 13-week program. The only other potential costs would be for any supplements or running gear that you may wish to purchase.
Ready to say goodbye to feeling inactive and finally cross that 10K finish line?
Don't let self-doubt or past setbacks keep you from taking that first exhilarating step towards your goal. With the Zero to 10K Run Clinic, you'll find your rhythm, boost your confidence, and become a part of a community that supports your transformation. Join today and embrace the runner in you!