5K CRUSH

(1 customer review)

BEST FOR: Experienced runners looking for a PR
PREREQS: For at least the past month, you have run 30-40 minutes (without walking) at least 3-4 times per week; your total weekly mileage should be at 15, if not higher. Race experience, especially in a 5K, is very helpful, so you’ll know how demanding a full-on 3.1 miles can be. An injury-free body is also key; if you’ve got lingering issues that are on their way out the door, be sure to keep up the physical therapy and/or foam rolling to continue to encourage their exit.
NUMBER OF WEEKS: 8

The focus of this 8-week program is to polish your speed, strength, and endurance so you can, if conditions allow, PR a 5K. You’ll increase endurance and stamina with long runs; strength with heart-pumping circuits and fun workouts; and speed with intervals and hill workouts.

$50.00

  • *Race Date

    Step One: Select your race date:

    If you don’t know your race date yet, please select a date that you estimate will be close to your race date. When you solidify it, let us know and we can change it.

     
    Training Date

    Step Two: Your training will begin on:

    Mark this date in your calendar as your official start date! (If your program has already started, no worries; email us and we’ll help you jump in.)

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The Details

A quick note about racing a 5K: A common misconception in the running community is the longer the distance, the harder the race. Not true! Keeping your personal accelerator pushed to the floor during the entire 5K (3.1 miles) requires physical strength, endurance, and mental toughness. You will push yourself plenty during this program, so you’re ready to gun it on race day.

BIGGEST WEEK OF TRAINING: 21 miles + 90–150 minutes of strength/cross training

LONGEST LONG RUN DISTANCE: 8 miles

CROSS TRAINING + STRENGTH TRAINING INCLUDED? One day a week is a straight-up cross-training day; another day is your choice: cross training or a rest day. Plus, there are two weekly strength circuits that you can easily follow. Two of those routines include resistance bands.

WEEKLY OVERVIEW: Four runs; one cross-training session; one with a choice of cross-training session or rest day; two strength circuits; one rest day

FIRST AND PEAK WEEKS: (workouts explained fully in the program)

All your workouts are accessible via a Training Peaks Account. This free training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

Coaches Mandy Cherry and Jen Steele, two compassionate coaches who have led hundreds of women in their journeys to become runners, will be with you every step. They’ll advise you on what easy pace feels like; on how to consistently show up; on how to run a 5k. In short, they’ll help you take things workout by workout (and sometimes minute by minute).

With their hands-on guidance, you’ll be able to run the 5k of your choice at the end of this eight-week program—and, more importantly, you’ll have the habits, knowledge, and motivation to discover what’s next on your running adventure.

In addition to Train Like a Mother Club, you’ll also be invited to join a private 5K Program club on Strava, where you can track your miles, and a private 5K Program Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherrunner teammates.* You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these programs roll on some serious #motherrunner momentum.

*Please note that your membership in both our Strava and Facebook groups and access to the training program coaches are limited to the duration of your training program, plus a few weeks for you to bask in the glow of your race and work with the coaches to help plan your next athletic goal and corresponding training program. Your access to the Facebook group begins when your training program does. You are welcome to request entry up to one month before your starting date.

As part of your registration, you will receive a package stocked with training essentials, including a
tube of  Nuun Sport; two GU Energy items (an Energy Gel and GU Chews); a pair of blister-banishing Wrightsock running socks; a 2-oz. bottle of Sweat X Odor Eliminator spray; a Kate’s Real Food bar; and an AMR sticker for your water bottle or laptop. $32 worth of swag!

(Domestic shipping is FREE for all merchandise and training swag packages. International shipping is not currently available but we invite you to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.)

QUESTIONS + ANSWERS

For at least the past month, you have run 30-40 minutes (without walking) at least 3-4 times per week; your total weekly mileage should be at 15, if not higher. Race experience, especially in a 5K, is very helpful, so you’ll know how demanding a full-on 3.1 miles can be.

Two of the strength routines include resistance bands, so if you’d like to purchase those, that would be a good investment. (Hello, hip stability!)

No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you nail your 5K, both physically and mentally. At the end of the program, you will participate in the organized 5K of your choice; you can also choose to run a 5K on your own, if that works better for you.

Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days, weeks, and, yes, months 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.

Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic shipping is now FREE for all merchandise and training swag packages.

We are no longer able to ship internationally, including to Canada. That said, we invite all international runners to participate in any of our online programs! Just email us at tlamclub@anothermotherrunner.com and we will help you bypass the shipping at checkout.

We definitely want this to work into your life and your running lifestyle. You can email us within two weeks of starting the program and we will set you up with another plan or a partial credit for an upcoming program. We will not be able to issue a straight-up refund.

With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to 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. We’ll work with you to get you a partial credit for an upcoming program.

THE REVIEWS

Reviews (1)

1 review for 5K CRUSH

  1. Sarah (verified owner)

    Loved this training plan. I used this plan while coming back from injury and felt like it got me in a place where I could really feel confident running a 5k rather than going out on race day with a hope and prayer (which has totally been my MO in years past). I’ve used several TLAM plans and they’ve all been great! Strongly recommend this plan whether you are just getting started or a regular 5k racer.

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