Advance Your Running Practice

How to use this program


Welcome, yogi-runner! We’re so happy to have you here. This page will be updated with information on how this program works – whether you’re following along with a live training or doing the self-paced course.


How it Works

This is a progressive running program that takes place over 12 weeks. In this program, we assume that can run about 1-3 miles. We start off slow, incorporating walks with jogging. We do not track how fast you’re moving, just that you’re moving either at a walking pace or a running pace.

Each week, we slowly increase the amount of time you are jogging, at a sustainable, steady increase. The goal is to be able to run a 10k on Week 12.

Self-Paced Program

This is a self-paced program, which means that each week you’ll access the course, check out that week’s schedule, and plan out your runs. Feel free to adapt the program to meet your needs – either slowing down the pace increases, or giving yourself more time on the mat with yoga classes.

If you find that you need more time, you are welcome to repeat any of the weeks lesson’s as many times as you would like.

If you find that you are progressing faster than expected, you can always skip ahead to see what is coming up next.


You’ll want to download the Your First 10k Workbook PDF and keep it saved to your desktop. If possible, we recommend printing it out so you can keep the tracking sheets available, write your journal prompts, and track the schedule.

We also created a resources page for the program, which we’ll continue to update as we run this program.


If you have additional questions, please feel free to reach out to us at


We wish you so much success and joy in this program, yogi-runner!!

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