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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.
Register now – it’s FREE! – and we will send you a weekly training programme every Friday from your sign-up, for 12 weeks. We’ll also make sure you have all the info you need to make the most of the Challenge – how to buy running shoes, choosing a sports bra, avoiding injuries, race info and expert FAQs.
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Tzippy Subotzky posted an update in the group 10km Challenge support group! 1 day, 7 hours ago
Hello all, i need some encouragement. I got week 8 of the challenge, then went away for the long weekend. Ran there but not keeping to the schedule. For the last week i have been sick!! :’( I should now be on week 10. When I am better do I pick up where I left off? Has anyone been through this? Thanks.
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Tzippy Subotzky posted an update in the group 10km Challenge support group! 1 day, 7 hours ago
Hello all, i need some encouragement. I got week 8 of the challenge, then went away for the long weekend. Ran there but not keeping to the schedule. For the last week i have been sick!! :’( I should now be on week 10. When I am better do I pick up where I left off? Has anyone been through this? Thanks.
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Heather posted an update in the group 10km Challenge support group! 5 days, 7 hours ago
Hey folks! So I did this about four months ago. I made it to the end, but as it got warmer (I live in SC) I found that I slowed down. I realized that even though I ran a full hour I only ran a about 5 miles. So long story short I want to do it again, and this time I need to start earlier. Unfortunately I forgot to answer the health questionnaire…[Read more]
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Heather posted an update in the group 10km Challenge support group! 5 days, 7 hours ago
Hey folks! So I did this about four months ago. I made it to the end, but as it got warmer (I live in SC) I found that I slowed down. I realized that even though I ran a full hour I only ran a about 5 miles. So long story short I want to do it again, and this time I need to start earlier. Unfortunately I forgot to answer the health questionnaire…[Read more]
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Heather joined the group 10km Challenge support group! 5 days, 7 hours ago
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Deborah Ball joined the group 10km Challenge support group! 6 days, 13 hours ago
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Nazreen posted an update in the group 10km Challenge support group! 1 week, 3 days ago
Starting Week 4 today… Excited but i know it’s going to hurt
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Nazreen posted an update in the group 10km Challenge support group! 1 week, 3 days ago
Starting Week 4 today… Excited but i know it’s going to hurt
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Lize joined the group 10km Challenge support group! 2 weeks, 1 day ago
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Bronwin joined the group 10km Challenge support group! 3 weeks, 3 days ago
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Candice posted an update in the group 10km Challenge support group! 1 month ago
Ok I did it! I completed the 10km Spar ladies race yesterday. It was the most fantastic feeling ever. My friends and I was so proud of ourselves. What I really enjoyed was knowing that I could do it because we trained for it and was totally prepared. So a high five to me!
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Candice posted an update in the group 10km Challenge support group! 1 month ago
Ok I did it! I completed the 10km Spar ladies race yesterday. It was the most fantastic feeling ever. My friends and I was so proud of ourselves. What I really enjoyed was knowing that I could do it because we trained for it and was totally prepared. So a high five to me!
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Candice posted an update in the group 10km Challenge support group! 1 month ago
Will be doing the Spar ladies Race 10km on Sunday. Looking forward to it. Will be our first race after completing the 10km challenge. Yesterday we did a 8km run and tomorrow will do maybe 5km and rest untill Sunday. So so looking forward to it. Getting my first medal for running and not walking? Great great stuff!
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Candice posted an update in the group 10km Challenge support group! 1 month ago
Will be doing the Spar ladies Race 10km on Sunday. Looking forward to it. Will be our first race after completing the 10km challenge. Yesterday we did a 8km run and tomorrow will do maybe 5km and rest untill Sunday. So so looking forward to it. Getting my first medal for running and not walking? Great great stuff!
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Candice posted an update in the group 10km Challenge support group! 1 month, 2 weeks ago
I Will be doing my last day of the 10km challenge tonight. But I cannot open the link to access the maintenance program. Can something please send it to me.
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Candice posted an update in the group 10km Challenge support group! 1 month, 2 weeks ago
I Will be doing my last day of the 10km challenge tonight. But I cannot open the link to access the maintenance program. Can something please send it to me.
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Snowy posted an update in the group 10km Challenge support group! 1 month, 3 weeks ago
Am starting with my challenge on monday current weight 80 need to get down to 65 .Wish me luck ladies . Anyone in the centurion area , also starting the challeng
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Snowy posted an update in the group 10km Challenge support group! 1 month, 3 weeks ago
Am starting with my challenge on monday current weight 80 need to get down to 65 .Wish me luck ladies . Anyone in the centurion area , also starting the challeng
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Candice posted an update in the group 10km Challenge support group! 1 month, 3 weeks ago
Week 11 completed. Did day 3 this morning at 04h45. Jogged 50 minutes straight. Still amazed that I could do it. Next week will be our final week.
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Candice posted an update in the group 10km Challenge support group! 1 month, 3 weeks ago
Week 11 completed. Did day 3 this morning at 04h45. Jogged 50 minutes straight. Still amazed that I could do it. Next week will be our final week.
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