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10k Training

All Levels

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8 weeks

In this 8 week plan we will focus on building your aerobic base so you feel comfortable running a 10k, get familiar with different effort levels and paces, and work on strength and flexibility to prevent injuries.

The Summer 10k team includes:

  • An 8 week training program of 4-5 workouts a week, including 3-4 runs and one cross training day.

  • Texts from your certified running coach Layne Pace for questions, support, and accountability.

  • A group chat with your coach and other participants to discuss training and cheer each other on!

  • The free Bird app to follow the training plan, track your progress, and communicate with your coach and team.

  • Coach office hours to chat and ask questions face to face (well, on Zoom)

Who is this plan for?

Beginner and intermediate runners who are looking to increase mileage and incorporate light and moderate speed workouts. This plan starts at 9 miles a week with a long run of 3 miles, and builds to 20 miles a week and a long run of 7 miles. You should be comfortable running or run/walking 3 miles to join!

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Your Coach
Layne Pace Turley
I'm Layne, founder of Start-Her Running Company. I specialize in coaching women and beginner recreational runners. My coaching focuses on personal growth — I work to create a connection with the body and soul through running.
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What Our Flock is Saying
Reviews
Molly pic
Molly from CA
The accountability aspect of the app, along with the connection to a live and awesome coach, has helped me stay on track with my training during COVID group restrictions.
I am currently using Bird Coach with Team Dirt and Vert and love it! Each day I have an assigned workout (run or cross training), and one day of rest. The accountability aspect of the app, along with the connection to a live and awesome coach, has helped me stay on track with my training during COVID group restrictions. I also appreciate how the developers listen to the users and quickly make improvements to the app, and the new community feature is cool! Highly recommend! - Molly from California
Robin Palmer
Robin from CA
The regular text check-ins and weekly virtual happy hours were the accountability that I was looking for and demonstrated that the coaches really cared about helping you get to where you wanted to be in the program.
Years ago, I used to participate (run/walk) in 5ks to half marathons, but it’s been at least 5 years since my last one. I joined the Bird Running Group to help motivate me and to have some accountability to get moving again. The January run club was the perfect fit! All the coaches were extremely friendly, knowledgeable, and helpful! The guidance and weekly run plans were clear and provided you with specific instructions for beginners, intermediates, and experts. I was impressed and excited at how far I’d come from the beginning to the end of the program! The regular text check-ins and weekly virtual happy hours were the accountability that I was looking for and demonstrated that the coaches really cared about helping you get to where you wanted to be in the program. I can’t wait to sign up for more of the Bird programs!
Suzie
Suzie E.
”I absolutely LOVE this program and am so thankful you launched it as I was planning to train for my second marathon."
I absolutely LOVE this program and am so thankful you launched it as I was planning to train for my second marathon. The Bird app is super easy to use, and i love that I get a text reminder to log if I forget - and that it does it for me based on my response! I also really appreciate that you incorporate strength into the shorter run days. I have been following RunnersWorld’s training plan, but always felt confused on when I could add strength and how much. This plan totally fits my life!
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Ann S
If it weren’t for the app, I’m not sure I would’ve stuck to my plan.
I was most impressed with how the information was delivered privately on the app every Sunday and it was clear and concise with access to demo videos, ways to contact and have time with my coaches, and gave me variety each week.
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