Build from 0–10km in just 16 weeks with the First Base 10km Run Guide — no previous running experience required. Designed to empower women of every fitness level, this program gives you the structure, support, and confidence to complete your first 10km feeling strong and capable.
 
Created in line with First Base’s mission to build strong, healthy, and driven women, the guide combines progressive run training with complementary strength session recommendations to help improve performance, build endurance, and reduce the risk of injury.
 
Inside the program, you’ll follow a balanced mix of:
Tempo runs to improve pace and stamina
Interval sessions to build speed and fitness
Endurance runs to increase distance with confidence
Strength training suggestions to support recovery and resilience
 
Whether you’re completely new to running or getting back into it after time away, this guide offers a realistic and achievable path to becoming a stronger runner — both physically and mentally.
 
Commit to 16 weeks of purposeful training and discover what you’re capable of. With First Base by your side, you’ll build confidence, strength, and the mindset of an unstoppable athlete.