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5K RUN/WALK

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: 12

The 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.

$55.00

  • *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

This 12-week program is designed to train you to run/walk a 5K race or the 5K distance (3.1 miles of awesome!). All of your runs will incorporate specific run and walk intervals, and you’ll gradually increase the distance covered until you reach your longest run of 3.5 miles. (Yes, we like you to go a little farther in training than you will on race day, so you’re super confident when you toe the starting line!)

In Week 1, you’ll start with run/walk intervals of 1 minute running/3 minutes walking; by the time race day comes, you’ll be running for 5 minutes and walking for 1! (Sweet progress!)

BIGGEST WEEK OF TRAINING: 12 miles + 30–60 minutes of strength/cross training

LONGEST LONG RUN/WALK DISTANCE: 3.5 miles

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

WEEKLY OVERVIEW: Four run/walks; one straight-up walk; one 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.

We’re here to help you over speed bumps and answer your questions—and we promise, we’ll never blow a whistle in your face. Not only have we designed every facet of your program from your first step through your finish line, you’ll receive a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, you’ll have access to weekly Ask the Coach column on the private Facebook page, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can email us with your question.) Whether you’re concerned about pacing, injuries, or any other topics, we’ve got you covered.

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.

Upon registration, you will receive a package stocked with training essentials, including GU Roctane Drink Mix, 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; and an AMR sticker for your water bottle or laptop. Over $25 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.)

THE REVIEWS

QUESTIONS + ANSWERS

If you’ve never run before, are coming back to running from an injury, having a baby, or other running hiatus, this is a perfect, safe place to establish your workout routine and cross a 5K finish line! Prior to starting this 12-week plan, you should be able complete a brisk walk or a run/walk combo for a continuous 15-20 minutes. In an ideal world, you’ve also been working out for 20 minutes a couple times a week for at least a month. But we know ideal doesn’t often happen, so if you don’t meet the exact qualifications, no biggie. You’ll still easily find your groove on this program.

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.

Canadian shipping costs are a flat $20, and will be applied at checkout.

International shipping outside of Canada 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.

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.

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