HEART + SOLE
HEART RATE TRAINING
PROGRAMS

HEART + SOLE: RUNNING BY HEART RATE TRAINING PROGRAMS

Want to take your running to the next level? Throw your heart into it.

Running by heart rate allows you to personalize every workout, ensuring that your easy runs stay plenty easy, while the harder segments push you appropriately; in other words, Heart + Sole meets you exactly where you are right now—and helps you continue down the path of being a stronger, more efficient runner.

These comprehensive programs, designed by a duo of expert coaches who have trained runners by heart rate for over two decades, help you see huge gains as you lean in, slow down, and trust the process.

THE BASICS OF HEART RATE

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. Thanks, but no.

The most efficient way to build your own, never-gonna-break-down pyramid is to train in your own heart rate zones. In all the Heart + Sole programs, you will test to find your own individual zones, and use those zones to guide your training.

$80

HEART + SOLE: INTRODUCTION TO RUNNING BY HEART RATE
8 Weeks
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$95

RETURN TO RUNNING + HEART + SOLE: INTRODUCTION
12-15 Weeks
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$95

HEART + SOLE: 10K, LEVEL 1
15 Weeks
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$140

HEART + SOLE: HALF-MARATHON, LEVEL 1
20 Weeks
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$140

HEART + SOLE, HALF MARATHON: LEVEL 2
20 Weeks
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$80

FORM ANALYSIS: RUN
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$140

HEART + SOLE: MARATHON, LEVEL 1
20 Weeks
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$140

HEART + SOLE: MARATHON, LEVEL 2
20 Weeks
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$70

Coaching Consult
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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.)

The dynamic duo out of the Chicago area: Jennifer Harrison and Elizabeth Waterstraat, both of whom are excellent athletes as well as coaches. They have been coaching runners + triathletes by heart rate for over 20 years, and know intimately the time-balance dance it takes train properly, raise a family, and still have a life.

We have programs for various distances: Introduction (8 weeks; no race at the end); Return to Running (12-15 weeks; no race at the end); 10K, Level 1 (15 weeks); Half-Marathon, Levels 1 and 2 (both 20 weeks); and Marathon, Levels 1 and 2 (both 20 weeks).

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 regular office hours where we can help you over 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, especially when you’re adapting to a new system like heart rate-based training. 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 speed bump. We’ll work with you to get you a partial credit for an upcoming program.

Did we miss something? Contact us at tlamclub@anothermotherrunner.com and we’ll help you out!

MEET YOUR 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.