A second set of eyes is always a good thing. whether you’re polishing up a work project or wondering if your living room should actually be painted orange.
Your running form is no exception. In fact, except for race pictures, you rarely see yourself running. While you can feel balanced and strong on the run, your body’s subtle movements, which a seasoned coach can see, may be telling a different story. If your right hip drops with every step, or your posture is too upright, or your arms are spaghetti-like, you may be setting yourself up for an inefficient run (at best) or a serious injury (at worst).-
BEST FOR: Truthfully, nearly every runner can benefit from an expert coach watching her form and offering feedback; the coach may uncover an injury-in-waiting or an easy way to increase efficiency. PREREQS: Are regularly injured;Are coming back from pregnancy, when alignment has shifted, want to increase speed, know they can be a more efficient runner, or are focused on minimizing the risk of future injury. -
BEST FOR: If you’ve had a situation, goal, or issue swirling around in your brain for a few months, taking an hour to talk through it is a great way to clear up the clouds and gain perspective.Maybe you’re a newer runner, and want to plot out your upcoming year of races with an experienced coach.
Maybe you’ve had a disappointing race, and you need to talk through it—and get psyched for another training cycle. Maybe you’ve had a string of injuries, and are finally ready for an in-depth conversation about how to break the cycle. Maybe you’ve got your eye on a Boston-qualifying time, and need to know how to nab that sucker. Maybe you’re thinking of transitioning from runner to triathlete—or vice versa—and want help and want help laying out the steps (and strokes!) you’ll take. If you’re in one of these—or countless other what-do-I-do now—scenarios, a Coaching Consult is the perfect next step for you. -
BEST FOR: Beginner to intermediate runners who have their sights set on a 50 Mile race, likely on trails. PREREQS: Have completed a 50K within 12 months of starting program; no injuries, or are on your way to being injury-free—and willing to do the PT work you need to do to stay that way; have a nearby trail you can train on at least 1x/week (more is better); a nearby physical therapist who knows your body + your goals and who you can see regularly, especially in the thick of training; a foam rolling routine you will complete regularly (at least 3x a week); enough time to train and recovery properly (time to prepare food + eat well, foam roll, get adequate sleep) NUMBER OF WEEKS: 22This 22-week 50 Mile program is designed for beginner to intermediate runners who have their sights set on a 50 Mile race, likely on trails. There are five to six weekly runs and two weekly strength circuits that build a strong, capable body + mind so you can go the distance, feeling solid and happy, on race day.
If you don’t meet them but are drooling at the thought of a 50 Miler, please email us at tlamclub@anothermotherrunner.com and we’ll chat.
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BEST FOR: Beginner to intermediate runners who have their sights set on a 50K run, likely on trails. PREREQS: Have run at least one marathon (road or trail) in the last year; been running consistently for at least one year; have a current mileage base of 20-25 miles/week for at least 8-10 weeks (plus your weekly long run should be in the 8-10 mile range); no injuries, or are on your way to being injury-free—and willing to do the PT work you need to do to stay that way; a nearby trail you can train on at least 1x/week (more is better); time to commit to the running program AND the strength circuits and weekly yoga. NUMBER OF WEEKS: 20 Each week, there are five runs (one is an optional walk); two strength circuits; one yoga session; and one rest day. Together, the combination builds a strong, capable body + mind so you can go the distance, feeling solid and happy, on race day. -
If you’ve never been taught how to fuel for long training runs as you prepare for a half-marathon or marathon, it’s definitely a good fit.You’ve been faithfully following the training program: putting in the miles and doing the strength circuits. You’re going to bed before 10 pm, you’ve eliminated your nightly glass of wine, and you’re even foam rolling as you watch Queer Eye on Netflix.
You’re doing everything right, so why do you lose steam during your long runs—and sometimes even your shorter ones? Chances are, it’s your nutrition. You’re not properly fueling before and after, and most importantly, during your runs. And when you don’t eat for running performance and endurance, your GI tract might revolt. Your legs might feel heavy. You might get a killer headache or you might feel nauseous. Or the running-sucks-or-maybe-I-just-suck track might play on repeat in your head. Or you simply might incrementally peter out, like a car whose gas gauge inches towards E. -
BEST FOR: Those running for the first time or returning after some time off PREREQS: Able to complete a brisk walk or a run/walk combo for a continuous 15-20 minutes. Ideally you've been working out for 20 minutes a couple times a week for at least a month, however if you don’t meet the exact qualifications, no biggie, it will still work. This program is perfect for those who’ve never run before, are coming back to running from an injury, having a baby, or other running hiatus. If you have been injured, please stay on top of any prescribed physical therapy, foam rolling and other rehab techniques so you can stay injury free. NUMBER OF WEEKS: 12The 5K is the most welcoming and accessible training cycle and race; the training program and race distance is perfect for those running for the first time or returning after some time off. As you train for your 5K, you will improve your cardiovascular fitness and overall strength with cross-training and other workouts that include hills (promise, they’re more fun than they sound!) and speedier sessions.
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BEST FOR: A wide range of women, from 10Kers looking to step up to new distance to marathoners dialing back on distance. The common thread is a desire to complete a half marathon with your body feeling strong and injury-free—and a smile on your face. PREREQS: The ability to currently finish a 6-mile easy run (Experience in shorter races is helpful but not mandatory.) NUMBER OF WEEKS: 15The 13.1 Run: This half marathon training plan will comfortably bring you up to half marathon glory over 15 weeks. Most of the runs are at an easy pace, making it perfect for a pair or group of women to take on together as you’ll have lots and lots of time on the road (or trail or adjacent treadmills) to talk.
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BEST FOR: Experienced triathletes taking on the #motherlode of all triathlons: an Ironman PREREQS: The ability swim 500 meters or yards in a pool without touching the bottom or hanging on the edge; being injury-free; Ideally, you have completed an Half-Ironman triathlon—or at least run a marathon—before taking an Ironman, but if you’re starting from scratch, this 36-week plan can help you get to the finish line happy and injury-free. The first week of the plan calls for a 45-minute ride and a 50-minute run; completing those durations shouldn’t be too much of a stretch. NUMBER OF WEEKS: 36 -
PROGRAM DATES: Rolling admission. Your program begins the Monday after you register. BEST FOR: Women interested learning how to get more comfortable + knowledgeable about cycling. PREREQS: You do need to know how to ride a bike, but you don’t need to be able to ride it far. NUMBER OF WEEKS: 8 Riding a bike is fairly simple, but cycling—riding a bike for a workout—can be a little more complex. Not only do you need to be able to handle your bike capably and use your gears smoothly, you also need to navigate traffic, climb efficiently, descend safely, and give enough effort so you feel like you've had a good workout. (And don't even get us started on changing a flat tire...) If you're interested in becoming a more capable cyclist and/or want to integrate cycling into your running routine, Become a Cyclist is the perfect program for you. Coaches Jennifer Harrison and Elizabeth Waterstraat will be virtually hanging out in the back pocket of your cycling jersey, teaching you all the best tips + tricks they know as well as answering any questions along the way. In addition, your teammates—like-minded women also getting their cycling legs underneath them—will be doing the exact same workouts as as you. In other words, you may be riding solo, but you're far from alone. -
PROGRAM DATES: Rolling admission; the program starts the Monday after you register. BEST FOR: Runners looking to expand their training to the trails! PREREQS: You need to be a regular runner—at least 30-40 minutes, 3-4 times a week for at least six weeks–with no current injuries. The first week of training features a 50-minute run, as well as some hill repeats and a trail run. NUMBER OF WEEKS: 8When you’re running on dirt through trees, not on pavement through suburbia, your spirit has the opportunity to truly soar. With cars, buildings, and other distractions to a minimum, you breath in the fresh air, flow through nature, and connect with your surroundings—and yourself—on a more fundamental level.
That said, running on trails can be intimidating, especially if you’ve never done it before. Taking your miles off-road means adjusting your effort and paces; getting your body and running form ready for uneven, sometimes jarring terrain; acquiring the correct gear for more advanced trails; and having the basic skills to feel strong so you can run with confidence on all trails. -
BEST FOR: Runners who want to complete multiple events in one weekend. PREREQS: You’ve been running at least 30–45 minutes 3–4 days of the week for at least 8 weeks. You’re injury-free. You don’t need previous experience running by heart rate, but it is helpful if you have run a half-marathon at some point. NUMBER OF WEEKS: 24Disney Races are truly magical events. After all, where else can you start under fireworks, kiss Prince Charming, joke around with Donald and Daisy, and Let It Go with Elsa, then cross a finish line and receive some serious bling?
However, two to four finish lines over as many days will not be magical if you are not properly prepared. If you’re slogging through the miles and barely able to muster a smile—let alone a bicep curl—for a shot with Wreck-It-Ralph, your Dopey or Goofy extravaganza will be memorable. Just not for the right reasons. With this 24-week, hands-on program starting on July 29, 2024, we’ve got your back and are laying a white-glove-clad, oversize hand firmly on it. The training plan we’ve created emphasizes both muscular and cardiovascular endurance and time on your feet: keys you’ll need to run every mile with a smile. But it's not all about the running. We'll be sure you're fueling properly for all your long runs. We’ll make sure your hips and glutes, typically the weak spots for most runners, are rock solid. We’ll have some fun too, brainstorming costume ideas and ideas. We'll entertain and educate you with podcasts and newsletters, and, of course, hit race strategies so that you not only enjoy your Dopey or Goofy Challenge, you’ll nearly fly during each mile. The end result? You feel primed and totally ready to run either challenge: The Dopey: 5K, then a 10K, then a half-marathon, then a marathon or the Goofy: a half-marathon then a marathon—no pixie dust required. -
BEST FOR: Anybody who is looking to do the Grand Canyon Rim to Rim hike. PREREQS: A regular exercise routine: you workout at least 4 times a week for 30-45 minutes. NUMBER OF WEEKS: 20If standing on the edge of the Grand Canyon is breath-taking, hiking down, through, and up the Canyon is absolutely magnificent—and way less crowded.
This 20-week program is built to get you away from the crowds and down into the Canyon and back up again, feeling strong and capable. The program's focus is not on speed, but rather on the endurance and strength necessary for a successful hike. Depending on your direction and route, you'll cover 20+ miles and climb and descend between 4,000-6000 feet of elevation, do you need to be physically and mentally ready for a long day as you go down, down, down before climbing up, up, up. Want more specifics? Check out Grand Canyon: Training + Logistics from Dimity, who hiked rim to rim in 2018.
