5K + 10K
RUNNING
PROGRAMS

FIND THE PERFECT RUNNING PROGRAM FOR YOU

5K training plan

Whether you are ready to cross your first 5K finish line (yay!) or are looking for to nab a 10K PR, we’ve got the perfect 5K training plan and 10K training plan for you.

WHICH 5K TRAINING PLAN IS RIGHT FOR YOU?

PROGRAMS / DISTANCE LEVEL NUMBER OF WEEKS RUNS: MINUTES OR MILES? TYPICAL WEEK FIRST LONG RUN DISTANCE LONGEST RUN DISTANCE PEAK TRAINING WEEK INTEGRATES HEART RATE?

5K:  RUN/WALK

 BEGINNER 12 BOTH
  • 4 RUNS
  • 1-2 XT WORKOUTS
  • 2 STRENGTH CIRCUITS
  • 1-2 REST DAYS
 N/A 3.5 MILES
  • 12 MILES
  • 1 XT WORKOUT
  • 2 STRENGTH CIRCUITS
 NO

5K: RUN

 BEGINNER TO INTERMEDIATE 8 MILES
  • 4 RUNS
  • 1-2 XT WORKOUTS
  • 2 STRENGTH CIRCUITS
  • 1-2 REST DAYS
 3 MILES 5 MILES
  • 16 MILES
  • 1-2 XT WORKOUT
  • 2 STRENGTH CIRCUITS
 NO

5K: CRUSH

 INTERMEDIATE TO ADVANCED 8 MILES
  • 4 RUNS
  • 1-2 XT WORKOUTS
  • 2 STRENGTH CIRCUITS
  • 1-2 REST DAYS
 5 MILES 8 MILES
  • 21 MILES
  • 1-2 XT WORKOUT
  • 2 STRENGTH CIRCUITS
 NO

5K TRAINING PLANS

5K Running Program

$55

5K: RUN/WALK
12 Weeks
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5K Running Program

$55

5K: RUN
8 Weeks
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5K Training Plan

$55

5K: CRUSH
8 Weeks
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MEET YOUR 5K COACHES

5K Training Plan
JEN STEELE
BECOME A RUNNER + 5K COACH

Running like a mother since: 2019

Coaching certifications: RRCA, Revo2lution Running

After a workout, I: brunch and nap. Oh wait, I have a 2 and 4 year old hah! Shower and chase the kiddos!

Two athletic accomplishments:

  1. finally getting comfortable with being uncomfortable
  2. making time and room for myself to train and run and dream after becoming a mom.

Two maternal accomplishments:

  1. I have survived the baby/newborn phase with both my kiddos!
  2. When I hear my daughters echo my best self when playing with each other.

Don’t ask me to: play ice breakers or baby/wedding shower games.

Coaching style in one word: Sincere.

5K training plan
MANDY CHERRY
BECOME A RUNNER + 5K COACH

Running like a mother since:2020

Coaching certifications:RRCA Certified, Level 1

After a workout, I:drink something while I stretch! Coffee, or a protein shake depending on time of day and distance

Two athletic accomplishments:

  1. Breaking 30 minutes in a 5k, which took me a few years.
  2. Completing the Columbus Marathon in 2019!

Two maternal accomplishments:

  1. Seeking help for postpartum depression after my second was born which changed everything for my boys and me.
  2. My boys' teachers tell me how empathetic and thoughtful they are.

Don’t ask me to:Eat Ketchup! I hate it so much, it grosses me out!

Coaching style in one word:Encouraging.

5K training plan

WHICH 10K RUNNING PROGRAM IS RIGHT FOR YOU?

PROGRAMS / DISTANCE LEVEL NUMBER OF WEEKS RUNS: MINUTES OR MILES? TYPICAL WEEK FIRST LONG RUN DISTANCE LONGEST RUN DISTANCE PEAK TRAINING WEEK INTEGRATES HEART RATE?

10K: RUN

 BEGINNER TO INTERMEDIATE 12 MILES
  • 4 RUN OR RUN/WALKS
  • 2 XT
  • 3 STRENGTH CIRCUITS
  • 1 REST DAY
 3 MILES 8 MILES
  • 18-20 MILES
  • 2 XT
  • 3 STRENGTH CIRCUITS
 NO

10K: RACE

 INTERMEDIATE TO ADVANCED 12 MILES
  • 4-5 RUNS
  • 1-2 XT WORKOUTS
  • 3 STRENGTH CIRCUITS
  • 1-2 REST DAYS
 6 MILES 10 MILES
  • 24-20 MILES
  • 1-2 XT WORKOUT
  • 3 STRENGTH CIRCUITS
 NO

10K: HEART + SOLE, LEVEL 1

 BEGINNER TO INTERMEDIATE 15 MINUTES
  • 4 RUNS
  • 1 XT
  • 2 STRENGTH CIRCUITS
  • 2 REST DAYS
 30 MINUTES 75 MINUTES
  • 4 HOURS, 45 MINUTES TOTAL (INCLUDES 1 XT AND 2 STRENGTH SESSIONS)
 YES

10K TRAINING PROGRAMS

$65

10K: RUN/WALK
12 Weeks
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running program

$65

10K: RACE
12 Weeks
Learn More >

$95

HEART + SOLE: 10K, LEVEL 1
15 Weeks
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MEET YOUR 10K COACHES

ELIZABETH WATERSTRAAT
BECOME A CYCLIST, TRIATHLON AND RUNNING ∙ HEART + SOLE COACH

Coaching since:2007

Coaching certifications:USA Triathlon Level 2 + Endurance; US Master’s Swimming Level III; RRCA + Lydiard

After a workout, I:get right back into real life (most likely start a load of laundry)

Two athletic accomplishments:

  1. 4x Ironman World Championship qualifier.
  2. 8x National Long Course Triathlon Champion.

Two maternal accomplishments:

  1. 3 kids
  2. I cook a mean frozen waffle.

Don’t ask me to:Give up my coffee

Coaching style in one word:Educational.

JENNIFER HARRISON
BECOME A CYCLIST, TRIATHLON, AND RUNNING ∙ HEART + SOLE COACH

Coaching since:1999

Coaching certifications:USA Triathlon Level 1 + 2; RRCA

After a workout, I:EAT!

Two athletic accomplishments:

  1. USA Triathlon All American for 15+ years.
  2. 3x Ironman Hawaii finisher.

Two maternal accomplishments:

  1. My kids are still alive.
  2. Although they may be typical grumpy teenagers, they are kind and say please and thank you. So I did something right.

Don’t ask me to:Stay up past 10 pm or give up chocolate.

Coaching style in one word:Thorough.

JESS HOFHEIMER
TRADITIONAL RUNNING PROGRAMS

Coaching since:2009

Coaching certifications:RRCA, VDOT02, Menopause for Athletes, Peak Pilates + Power Pilates

After a workout, I:drink my protein and maybe shower; if I'm pressed for time, I at least give myself a 'bird bath.'

Two athletic accomplishments:

  1. Marathon PR of 3:09; my 23rd marathon at age 45. (I ran my first at age 24 in 5:23!).
  2. Finishing a 50 mile trail race.

Two maternal accomplishments:

  1. According to 16 yo daughter: "Being a reliable friend, confidant, and role model."
  2. "And knowing the right ways to show love, whether it's giving space or smothering us with hugs."

Don’t ask me to:Not brush my teeth upon waking or going to bed.

Coaching style in one word:Wholehearted.

AMY SKORICH
TRADITIONAL RUNNING PROGRAMS

Coaching since:2021

Coaching certifications:RRCA + VDOT02

After a workout, I:drink my protein with almond milk, then get something to eat. And I always change out of sweaty clothes, even if I can't shower immediately.

Two athletic accomplishments:

  1. Marathon PR of 3:07 in 2019; 10th marathon and first after being diagnosed with type 1 diabetes.
  2. Winning the 2013 Co-Ed Flag Football Championship with my long-standing team.

Two maternal accomplishments:

  1. Raising my daughter with love and empathy for others.
  2. Involving her in everything from campaign volunteering to running.

Don’t ask me to:Handle anything with a bad smell without gagging.

Coaching style in one word:Dedicated.

FAQ

Good question. This Club is a branch of Another Mother Runner, started by Dimity McDowell and Sarah Bowen Shea. Back when our five collective kids were ankle-biters, we ran the Nike Women’s Marathon, wrote about our training for Runner’s World magazine, then turned the whole experience into Run Like a Mother, a chatty, advice-filled book published in 2010. (Here’s an excerpt from Runner’s World.) Train Like a Mother (excerpt) followed in 2012, and Tales from Another Mother Runner (guess what? excerpt) completed the trilogy in 2015.

Along the way, Another Mother Runner has flourished into an amazing community of badass women centered around the idea that the benefits of your miles ricochet through all aspects of your life. When you run, you are a more patient mother, a more loving partner, a more productive worker, and a more positive person altogether. (Note: By run, we mean forward movement. Walking, jogging, and running at any and all speeds count.)

We’ll do our best! Each distance from the 5K to the marathon has different levels of plans so you can pick the one that’s right for you. In the preview of the various plans, we lay out the biggest week of training, mileage-wise, and the longest runs, distance-wise, as well as the variety of workouts in the plan; choosing the one that’s best for you at this time will help you run to the best of your potential.

Depending on the program, your plan will have between three and six runs a week; a cross-training session; and three super short (but very effective) strength circuits. You don’t need any extra equipment for the strength circuits; they are all done solely with body weight. Every program has one mandatory rest day weekly to let your training sink in–and allow for an extra-long grocery store run.

No. The fee covers the training program and all the support you need the duration of your training. That support includes an active Facebook page and Strava club, a Training Peaks Account, a stocked swag package (over $25!), and a coach to help you over any speed bumps.

All these tools will help you have an phenomenal training cycle and race, both physically and mentally. You will have camaraderie, commiseration, and community on a daily basis ( and sometimes hourly, if that’s your thing. )

At the end, you will participate in the organized race of your choice; you can also choose to run a virtual race on your own, if that works better for you.

Yep—and we’ve heard again and again from past participants, it’s worth it. Staying committed and motivated during the days, weeks, and, yes, of training can be ridiculously hard. If you can do that—and these programs are all about accountability and inspiration—race day becomes a celebratory victory lap, not a slog full of self-doubt.

With a smart training plan, do-able strength training, and advice on foam rolling and other self-care, we do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know within two weeks of your disruption. We’ll work with you to get you a partial credit for an upcoming program.