Build Me Up to 10k Running course

Join our Build me up 10K course - Progress confidently in 5 weeks from 5km to 10km, in a social and supportive group 

If you've reached your 5k goal and want to set yourself a summer challenge, this is the course for you!
We'll take you from a 5k run ability up to a 10k distance, in preparation for taking you on a stunning 10k group trail run, organised and led by Back on Track, at the end of the course (Monday 26th Aug).

As well as increasing your distance and stamina, there will be a technical focus each week designed to strengthen your running as well as your confidence.
Starting week will begin with a 6km, social paced and adapted to group members, approx 6.5-7.5min/km (5k Park run time 30-37min).
There will be route adjustment and other methods to allow for faster runners to run at their pace, and for slower runners to not be last all the time.

4 Run sessions: Monday evenings, 29th July to Monday 19th August inclusive, 6.30pm from Shalford.
10k Trail run : Bank Holiday Monday 26th August, (option for morning or evening run - group dependent), 10k Trail run starting from Blackheath.

Coach: Coached by qualified England Athletics Running coach; Simone Dill, with over 20 years of experience in Running and Fitness coaching.

Fee: £20pp for course duration, including the 10k Trail run.  If you can't attend any sessions, we'll happily give you some homework. Fees for missed sessions cannot be refunded.
Time investment:  Ideally attend every Monday Run 1-1.5h session 6.30pm, plus 1-2 runs on your own
Suitable for: Men and women any age over 16, for those who want to learn how to progress safely. Plus, benefit from valuable run techniques and posture pointers to stay injury free, and become a better runner.

There will be a follow-up Course to build from 10k to 16km to run the Great South Run 10miler (16km) together, starting 2nd September, race day 20th October 2024