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Run your first 10 kilometers with the 10k program!

June 3, 2024 - By Karine Larose, M.Sc.

Temps de lecture 3 minutes

You don’t become a runner overnight. However, with the right method, varied and progressive training and rest days, you can do it! If you can already run a 5-km distance with relative ease, you may be ready to take the next step: 10 kilometers. But how do you go about avoiding injury? Well, here’s the perfect program for reaching that goal gradually and safely. Jenipher Bisson, running kinesiologist at Nautilus Plus, has created the all-new 10K Program!

An easy-to-follow evolutionary calendar

Over a period of just over three months, you’ll be accompanied by running audio sessions and video sessions on strength training, active recovery and stretching, specially designed for runners. Nothing is left to chance! All you need to do is start the program and complete the proposed sessions, at the scheduled times.

Guided running outings

This progressive training schedule is spread over 14 weeks. Each week, you’ll be invited to go out for a run, sometimes on your own (covering a specific distance or doing intervals) and sometimes guided by Jenipher in audio format (with interval sessions). During these audio sessions, she gives tips on how to improve your running technique, your breathing and your motivation. She also discusses injuries and how to avoid them. She’ll also give you 5 practical tips if you are considering taking part in a running event.

Weight training and recovery: a must for the runner

In addition to your weekly running outings, Jenipher has designed weekly muscle-building sessions. To improve in running, it’s important not to neglect strength training. Several muscles are involved in movement when you run…legs, abs, and upper body. These muscle-strengthening video sessions aim to reduce the risk of injury while optimizing your performance. Each month, you’ll perform a new muscle-building workout. Stretching sessions are also included every week to develop and maintain your mobility.

What’s more, two full weeks of recovery are included in the schedule. During this recovery period, Jenipher proposes just two running sessions and more relaxed, mobility-oriented video sessions. Because the body creates physiological adaptations during recovery periods, it will allow you to see a progression in your performance. During these two weeks, Jenipher invites you to take part in the “Active Recovery” session. The objective is to replenish your energy so that you can start the next month with greater intensity.

The physical attributes of a good runner

In short, through the 10K program, you will develop several qualities essential to becoming a good runner:

  • Muscular endurance;
  • Cardiovascular capacity and endurance;
  • Running technique and posture;
  • Mobility and flexibility.

So, whether it’s as part of a running event or simply as a personal commitment, with the 10K program on Ultime Fit, get ready to finally run your first a 10 kilometers… and have fun doing it!

Run your first 10 kilometers with the 10k program! is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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