Zero to Hero 10K: The First Responder Running Program

The Zero to Hero 10K is the running progression we hand every member who wants to build a real aerobic base - without wrecking their knees, their sleep, or their strength work.

It stacks on top of shift life. Short, honest sessions. Zone 2 that you can actually hold a conversation through. And a 10K finish that feels earned, not survived.

• First responders returning to running after time off
• Anyone who can walk 30 minutes but hasn't run consistently in months (or years)
• Members finishing a strength block who want to add cardio without losing muscle

• 3 sessions per week, built around a 24/48 schedule
• Progressive walk/run intervals in weeks 1-4
• Zone 2 base + one weekly interval day in weeks 5-8
• Test day: a controlled 10K time trial at the end of week 8

Coach Mitch walks through the full structure, the weekly layout, and the pacing rules in the video at the top of this page. Watch it before you start week one.

Three runs per week. Every session starts with a 5 minute brisk walk and finishes with a 5 minute walk at an easy pace.