10k Running Advanced

10k Running Advanced: If you can run 10km and now want to run a new personal best, then this is the program for you.

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12WBT 10k Running Advanced program. 10k Running Advanced: If you can run 10km and now want to run a new personal best, then this is the program for you.
      Train to beat your 10km PB time
      Combines cardio, strength and stretching sessions for total body fitness and to avoid injury
      Twice-weekly Mindset Lessons address what's been holding you back from achieving your goals.
      Support from a team of health experts to answer questions and keep you on track.
      Daily Meal Plans with 100s of delicious recipes.

Find out how our 10k Running Advanced program will help you reach your goal in 12 weeks!

icon Find out how our 10k Running Advanced program will help you reach your goal in 12 weeks!


  • A Total Body Workout

    The 10k Running Advance program consists of six workout days. Download a sample workout to see the kinds of exercises you will be doing.

    • Increase your speed safely without overtraining certain muscles or losing motivation.
    • Four running days to improve your cardiovascular health
    • In between, you’ll do two days of strength, running technique and muscle-release work, plus one specific stretch/core day
      You can expect an increase in running time or distance each week
  • Easy-to-Follow Workouts

    We give you all the information you need to workout in a way that suits you. Choose when you want to work out, and then open up each day to see your plan in detail:

      All plans include helpful tips and how-to videos
      Use our 12WBT Daily iPhone app to exercise on the go
      Express workout options for when you're busy
      Cool down and self massage videos to help sore muscles
  • Enjoy the Outdoors!

    Ideally you will do your running training outdoors for our 10km Advanced program. Your strength days can be done in a gym or at home - All you need are some light dumbells.

      You can do the program almost anywhere!
      Take 12WBT with you on work trips or holidays
      Make sure you have comfortable, light, breathable running clothes and good-quality running shoes
icon Nutrition


Nutrition for 12WBT 10k Running Advanced program
  • Calories for 10k Running Advanced

    On the 10k Running Advanced program, you’ll be recommended a daily calorie allowance of 1,800-2,100 for women and 2,000-2,400 for men. 12WBT's delicious Meal Plans provide you with all the nutritional requirements needed to smash your running goals.

  • Nutrition for Advanced Running

    It’s vital to choose nutritious food to fuel your training. Your 12WBT Meal Plans will make sure you are eating the best whole foods to keep your energy levels high, immune system healthy and muscles strong and injury-free.

  • 100s of Delicious Recipes

    As a 12WBT Member, you will get 12 weeks of Dietitian-approved Meal Plans including:

      Customisable plans to suit your tastes, dietary requirements and weekly schedules
      Ready-to-go shopping lists to shop in person, or plug into Woolworths Online
      Cooking for One option for solo 12WBTers means no food wastage
      Plenty of kid-friendly options the whole family will rave about
      Download some sample recipes here!
  • Short on Time?

    Our Time Saver Meal Plan is perfect for anyone with a busy schedule or wanting to spend less time in the kitchen.

      Enjoy our most popular quick and easy recipes that take minimal time to cook
      Choose our best freezer-friendly recipes that can be prepared in bulk
      Eat well and take care of yourself no matter how busy or tired you are
      Always have a healthy meal ready at home - No more last-minute takeaway!
icon Mindset


  • Mindset Matters!

    It's all about mindset! Taking control of your mindset is one of the biggest tools for success. But it's often completely overlooked. 12WBT's Mindset Lessons dig deep into existing patterns and help you establish new habits. Members often tell us it's mindset that sets 12WBT apart.

    Watch a sample Mindset Lesson Video

  • Setting You Up for Success

    12WBT Pre-Season gets you ready to make the most of your 12WBT:

      Set achievable goals and be 100% committed to success
      Take practical steps like setting up healthy kitchen staples
      Learn tips and hints to avoid common pitfalls
  • Digging Deep

    On 12WBT you'll address what's holding you back from achieving your goals, and help keep your head in the game. We cover issues like the myth we call motivation and why we self-sabotage as well as practical advice like dealing with sore muscles and how to stretch properly. You'll use these lessons to get the most out of your 12WBT and for the rest of your life!

icon Support


Support for 12WBT 10k Running Advanced program
  • The Power of Community

    Making real change happen is so much easier if you have the right support! Our community is with you every step of the way, keeping you on track and accountable. Forums are the perfect place to meet your teammates and make connections. And our Support Crew is there for you with expert guidance and advice.

  • 12WBT's Expert Support Crew

    Our amazing Support Crew covers all the bases:

      Accredited fitness professionals across all fitness programs and needs
      Dieticians with the latest in nutrition research and advice
      Mindset experts and member support to help you stay on track and get the most out of your 12WBT
  • Connect with Your Teammates

    The Member Zone is the hub of the 12WBT community. Get tips and advice, connect with your teammates and share your experiences with each other. The Member Zone can help no matter what's on your mind!

  • Find a Crew for You

    If you're looking to connect with 12WBTers in your area or with like-minded teammates who share your goal, crews are for you! Our 12WBT Crews provide encourangement and support all around Australia and beyond!

Meet some of our amazing Members!

Meet some of our amazing Members!

"My biggest lesson learnt is that I am a much stronger person than I ever gave myself credit for before. Thanks to the program I am now living my life and can actually say I am the happiest I have ever been!!" STACY

Meet some of our amazing Members!

"I did everything in the comfort of my own home, which was one of the things I loved about the program." DAVINA

Meet some of our amazing Members!

"12WBT gave me the tools through fitness, nutrition and mindset to help me live this amazing life to the fullest potential." LIZ