12 weeks to 10km

If the furthest you’ve run before is the distance from the couch to the fridge, just the thought of lacing up your trainers and hitting the tarmac can seem daunting.

Which is why we designed the Shape 10km Challenge. We’ll take you from zero to 10km-hero with our easy-to-do, scientifically-designed beginners running programme. We guarantee you will feel stronger, be fitter and slim down.

How it works

• Register– it’s free! You will receive a confirmation email welcoming you to the programme.
• Your first training schedule will be emailed to you on the first Friday after your registration. Thereafter you will receive a training schedule every Friday for 12 weeks.
• You are required to run 3 times per week.