HEART + SOLE: 10K, Level 1

(6 customer reviews)

BEST FOR: Beginner or intermediate runners looking to try a new distance beyond the 5K
PREREQS: Consistent running or briskly walking for 20-30 minutes 3 days of the week for at least 8 weeks. Injury-free. No previous experience necessary in racing or in running by heart rate.

Heart + Sole: 10K, Level 1 is a 15-week program suitable for all runners wanting to take on 10K—or 6.2 miles. You’ll learn—or continue—to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately.

You’ll spend plenty of time in the lower zones, building your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, and practicing your race pace so that you’re ready to thrive on race day.


  • *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.)


The Details

Heart + Sole: 10K, Level 1 will prepare you for a 10K race. You’ll practice running in the lower heart rate zones while you build endurance, and you’ll build strength with hills, intervals, form runs, and drills. Most weeks in this program include two strength circuits, two rest days, and one day for cross-training.

BIGGEST WEEK OF TRAINING: 4 hours, 45 minutes (includes four runs, one-cross-training session + 2 strength circuits)


CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yes. One weekly cross-training session is included, and each week has two strength circuits. Two of the strength routines include resistance bands.

WEEKLY OVERVIEW: Four runs; one cross-training session; two strength circuits; two rest days

FIRST AND PEAK WEEKS: (workouts are 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 Jen and Liz are there to help you over speed bumps and answer your questions—and we promise, they’ll never throw a clipboard or blow a whistle in your face. Not only have the dynamic duo designed every facet of your program from your first step through your finish line, they’ve also written a weekly newsletter filled with advice and tips that corresponds to your training program.

What’s more, there are three ways you can connect with them:
—Ask the Coach column on Facebook: Coach Jen or Liz posts a weekly Ask the Coach column, where you can comment with anything that’s on your mind. (If you’re not a Facebooker, you can
email us with your question.)

—Exclusive Podcasts: Coaches Jen + Liz talk through pacing, injuries, and plenty of other helpful + entertaining topics.

—Office Hours: If you’d like individual guidance, Coaches Jen + Liz have regular office hours so you can chat over your situation.

In addition to Train Like a Mother Club, you’ll be invited to join a private Heart + Sole Club on Strava, where you can track your miles, and a private Heart + Sole 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 plan, 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 plan. Your access to the Facebook group begins when your training plan does. You are welcome to request entry up to one month before your starting date.

With 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. Over $40 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.)


This 15-week program starts based on your race date. On the front page, put in your expected race date, and it will give your start date, 15 weeks prior. You can sign up for a race anytime, but the newsletters and program won’t start until your start date.

Building running-specific fitness is like building a pyramid. You have to start with a wide, solid base that can support the demands of the structure as it grows higher and higher. The stronger and wider the foundation, the better your performances will be at the peak.

Without a stable base? The pyramid is going to collapse into the sand—or in your case, result in injury, burn out, sickness, or a performance plateau.

The most efficient way to build your own, never-gonna-break-down pyramid is to train in your own heart rate zones.

The majority of the runs in this program are in Zones 1-2, which helps you build a solid foundation of cardiovascular endurance and keep your risk of injury low.

Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!)

The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort, which leaves you prone to injury + stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks.

Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons:
A) They get to maintain a nice clip and satisfy their inner competitive beast
B) They believe that training harder will yield faster and stronger results.

A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process.

Because using your heart rate—not your GPS or best friend—as your pace guide allows you to zero in on Zone 2. This Zone, which encourages slower, easy running, improves endurance and aerobic capacity while allowing all of your body, from your strong, powerful glutes to the tiny tendons in your feet, to adjust to the high-impact demands of running.

When you exercise in Zone 2, you improve your heart’s ability to pump blood and your muscles’ ability to utilize oxygen—two of the foundational bricks of your #BAMR pyramid. Training in Zone 2, a physiological sweet spot, teaches the body to become more efficient at fueling muscles and metabolizing fat as a primary source of fuel. Slow twitch muscle fibers become stronger and better at using oxygen to produce energy.

It’s not only about oxygen transport though. Your ligaments, tendons, and other connective tissue adapt more slowly to the high-impact demands than your muscles do. Hanging in Zone 2 gives them time and distance to adjust and prepares them for the higher intensities of the upper zones.

It depends on your budget, your preference for features, and your feelings towards tech. (One great place to do a deep dive into heart rate monitors is D.C. Rainmaker.)

The most basic or sophisticated model will be suitable for this program; we recommend using a device from either Garmin or Polar. As you look through the options, know you need a monitor that, at a minimum, displays elapsed time and heart rate. Features like cadence, pace, vertical oscillation, and stride length are interesting to observe and track but are definitely not necessary.

Wrist-based monitoring, including Apple watches, has definitely improved over the years, but it’s still not as accurate as a chest strap, so go for the latter if you want the most consistent data.

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

If you’ve been running/briskly walking for 20-30 minutes 3 days of the week for at least 8 weeks and are injury-free, this will be a perfect fit.

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 race, both physically and mentally.

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.

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 2 weeks of starting the program and we will set you up with another plan or 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.


Reviews (6)

6 reviews for HEART + SOLE: 10K, Level 1

  1. Monica (verified owner)

    After taking a year away from running I signed up for this program to ease me back in, and it was just what I needed. Being new to heart rate training, I appreciated the support of the coaches and the community. The heart rate tests make sure that your plan is tailored to your body and changes as your fitness improves. It gave me useful skills that I was able to carry over into a traditional half marathon plan after this one.

  2. Courtney (verified owner)

    I wish there were more stars to give. This program and the support from the coaches, BAMRbassadors, and the other mother runners got me to the finish line faster than I ever have in the 10k (#fasterafterbaby). I heart heartrate training. I don’t think I will ever train using a traditional program again. Heartrate accounts for everything: training stress, life stress, weather, illness, and more.
    If you are like me (read: will complete anything on a training calendar regardless of how you feel because the almighty training PDF told you to… You need this training plan. You run minutes not miles which is so liberating. You run to “hard” or “easy” for THAT day not under ideal conditions. I completed the intro, and, 10k plans so far, I’m in the middle of the half marathon plan, and will purchase the marathon plan next. “Don’t think just go” with this program ❤️

  3. Mikia Blomberg (verified owner)

    This progrsm really helped me back into running. Learning about zone 2 benefits me still a year after I started. Knowing that alternating fast a slow runs has brought me far. I can recommend this program highly. Yesterday I did zone 2 half marathon as a training run for fun. This program got me there.

  4. Danielle (verified owner)

    I started running by Heart Rate back in 2018 and when AMR got new coaches, I decided I wanted a refresh so I signed up for this program to train for a Zooma 12k. The training plan was easy to follow with fun, different runs every week plus strength circuits that kept me strong. I was training in super hot, humid Florida and I found I was able to keep my heart rate in my target zone and work on running long and mentally focused as well as getting in speed work. I felt supported by my coaches the whole way. I PR’ed my race and even better, it was the first time that my husband and three year old daughter were at the finish line to cheer me on! I will continue to use training plans by AMR for the community and the expertise offered.

  5. Kate (verified owner)

    I was struggling with running consistently and wanted to get my groove back. I enjoyed the taste of heart rate training we got in Many Happy Miles and love Jen and Liz’s no-nonsense, practical coaching style, so I decided to give Heart & Sole a try. WOW WOW WOW this program is TOTALLY WORTH IT! It was just the boost I needed to fall in love with running all over again! I am now running much more consistently and STRONGER because of heart rate training. Looking forward to training for my first 13.1 in over 5 years using the half marathon plan in the spring! Thank you as always to AMR for putting out thoughtful, realistic, and flexible plans that work for even us back-of-the-pack folks!

  6. Janelle Winey (verified owner)

    After being a runner for many years, I decided to pursue a 10k running program around heart rate to challenge myself differently. I knew I always started off too fast when I ran and needed to change my technique. This program is great for forcing you to SLOW DOWN and focus (of course!) on your heart rate!

    I found this program more mentally challenging than anything…when my body wanted to go faster or just run period (instead of walking), this program would say no based on my heart rate. There’s nothing wrong with this! But, just beware you might be challenged mentally through the process as much as physically. Also, if you’ve got long-covid issues with breathing or heart rate, are training in a high heat, or on very hilly courses these factors will highly influence your heart rate and if you’re running or walking at any given point. The program as a whole is great, but I just didn’t consider all the factors when I signed up as I should have.

    The coaching guidance and variety of workouts throughout was fantastic! I did the Love the Run in 2020 and absolutely loved it as well. AMR has fantastic training plans!

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