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BEST FOR: Beginner to intermediate triathletes ready for a 70.3 (1.2 mile swim, 56 mile bike, 13.1 mile run) PREREQS: The ability to swim 500 meters or yards in a pool without touching the bottom or hanging on the edge; being injury-free; and ideally, you have completed an Olympic-distance triathlon—or at least run a half marathon NUMBER OF WEEKS: 22 -
BEST FOR: Most athletes, whether you’re a beginner triathlete or an Ironman-to-be PREREQS: The ability to swim 100 yards (back and forth, back and forth) in a pool without touching the bottom or hanging on the edge; for the run and bike portions, being injury-free is necessary. If you haven't done a triathlon before, that's okay: This is a great place to give the training a spin. NUMBER OF WEEKS: 5, 10, or 15 Maybe you finished your first sprint triathlon in August, and you’re chomping at the bit to try an Olympic-distance event next summer. Or you just finished your third Half-Ironman, and you’re committed to becoming a more efficient swimmer this off-season. Or maybe you found a delicious swim/bike/run groove during your training cycle, and you’re just flat out missing it. This off-season triathlon training program is for you. -
BEST FOR: Experienced marathoners looking for a PR PREREQS: A relatively healthy, injury-free body is essential; experience running at least one previous half marathon or marathon preferred; an established base of consistent running for at least the past 6 months; be able to complete a 10-mile run; preferred familiarity with more demanding workouts, such as tempo runs or negative-split runs, although we’ll help you through those. NUMBER OF WEEKS: 18Crush the Distance, a marathon training program, isn't for the faint at heart; some days, you will definitely need to dig deep and shovel in some badass #motherrunner grit to get it done. When you do, you will be rewarded on race day with legs that are super-strong and able to tackle the distance with a vigor that surprises you.
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BEST FOR: Runners looking to tackle their first 26.2, or a returning runner PREREQS: Logged at least 12 months of consistent weekly mileage; completed a race or two; having finished a half-marathon isn’t a firm prereq, but definitely helpful. At a minimum, you should be able to currently run eight miles comfortably and have no injuries. NUMBER OF WEEKS: 18 This marathon program is designed for runners looking to tackle their first 26.2—or somebody who is coming back from an injury, a pregnancy, or is more interested in finishing the marathon than racing the marathon. We’ll ease you into the distance but we’re not gonna lie: Training for a marathon is a big deal. This plan makes the path seem manageable. (Sorta like bagged salads make veggies at dinner doable.) Training to cover 26.2 miles requires consistency and commitment, especially on the weekly long runs. -
BEST FOR: For those who have completed a 10k before PREREQS: Able to complete a six-mile run and have run at least one 10K before; completed longer races like a half marathon or marathon preferred. An injury-free body is 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: 12 This aggressive, 12-week plan will take you to a rip-roarin’ fast 10K (6.2 miles). Along the way, you’ll build your cardiovascular base with long runs; hit some hills to increase your leg strength; and have multiple doses of tempo runs, 800’s, and other speed-builders so you can mentally and physically get ready to let it rip on race day. As your running improves, your mental toughness will also soar to new heights as you knock off challenging—but doable—workouts. You’ll also run a practice 5K in the middle of the plan to check your pace and hop in a race. (Hey, that rhymes!) -
BEST FOR: Someone tackling a 10K for the first time PREREQS: Able to run/walk three or four miles comfortably; ideally have completed a 5K race and have a few months of consistent running or run/walking; if you’re a newbie to speedwork, no worries, we’ll ease you into it. NUMBER OF WEEKS: 12The Train Like a Mother 10K Run, a 12-week plan, is best for someone tackling a 10K (6.2 miles) for the first time, coming back from injury or pregnancy, or wanting to run a strong effort on 10K race day and cross the finish line with a smile on her face.
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BEST FOR: Anybody who prefers to mix running and walking when they’re on the road PREREQS: No running or race experience is required, but good general fitness—and a lack of injuries—is definitely necessary. The run/walk segments start with 2 minutes of running, 4 minutes of walking, so you should be able to run easy for several minutes. NUMBER OF WEEKS: 15This run/walk half marathon program is ideal for a range of athletes: walkers looking to morph into runners; running neophytes testing their wings at a half marathon; mothers who get injured more than six-year-olds whine; and anyone who prefers to mix running and walking when they’re on the road. The weekday runs are based on minutes, not miles, while the weekend long run is calculated in miles.
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BEST FOR: Intermediate to advanced runners PREREQS: At least one previous half-marathon or marathon; consistent running for at least the past 6 months; and the ability to currently complete an 8-mile run. Familiarity with more demanding workouts, such as tempo runs or negative-split runs, is helpful. NUMBER OF WEEKS: 1513.1: Race, a half marathon training program, develops speed as it builds endurance; as such, it’s best suited for intermediate to advanced runners committed to blazing a path to a personal record. With its varied workouts, there’s little risk of burnout in either your body or mind. A swift half marathon calls for a yin-yang of patience and aggression, both of which you’ll hone over the next 3+ months, setting you up to bust an impressive move on race day.
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BEST FOR: Beginner to intermediate triathletes who have their sights set on a sprint-distance race PREREQS: The ability to swim 100 yards in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty, and you don’t have to keep your face in the water the whole time. If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea. For the run and bike portions, being injury-free is necessary. NUMBER OF WEEKS: 12 -
BEST FOR: Beginner to intermediate triathletes who have their sights set on an Olympic-distance race PREREQS: The ability to swim 100 yards in a pool without touching the bottom or hanging on the edge. It doesn’t have to be pretty. (If you can’t do that but are intent on this plan, enrolling in an adult swim class and/or private lessons is a great idea.) For the run and bike portions, being injury-free is necessary. Ideally, you have completed a sprint triathlon—or at least run a 5K and 10K. NUMBER OF WEEKS: 16 -
BEST FOR: Those looking to complete a marathon with no time goals in mind PREREQS: Some run/walk experience; completed a half marathon or two; the ability to run/walk at least 60 minutes straight; current weekly mileage from 15 - 20 miles per week; injury free and in the habit of strength training twice a week in order to protect against injury NUMBER OF WEEKS: 18The 26.2: Run/Walk the Distance program is designed for those looking to complete a marathon with no time goals in mind: it could be your first go at the distance, you might be returning from having a baby, or you want a kinder, gentler way to tackle 26.2.
You’ll be training with incrementally longer running to walking intervals; you’ll start at 4:1 run/walk intervals, and build to 15:2 by race day, long enough to slow down at the aid station and fuel up and then hit the ground running again. We’re going to keep the paces easy on this one, but we’re going to make sure you get in the mileage you need for a marathon. Each week will also include one long walk, which is factored into the weekly totals, so keep that in mind when you see the big numbers. You'll definitely get that same high crossing the finish line as your running sisters taking on more aggressive plans.
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BEST FOR: A new or returning runner trying to run the full 5K distance PREREQS: Able to run 20–30 minutes without walking at least 2–3 times per week. Race experience not necessary, but if you’ve pinned on a bib for a 5K or another race distance, cool. An injury-free body is 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: 8The 5K: Run Program is designed to train you to run a 5K race (3.1 miles of awesome!). You’ll build endurance and stamina with long runs; build strength with heart-pumping circuits and challenging, fun workouts (no, that’s not an oxymoron); and increase your speed with intervals and hill workouts.
The 5K is the most welcoming and accessible running distance. Don’t let the shorter distance fool you, though: Running (and racing) a 5K can be crazy rewarding and just wee bit taxing. The good news? Training for a 5K can be as fulfilling as training for a longer race, but with less of a time commitment on your part.
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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: 8The 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.
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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. NUMBER OF WEEKS: 15 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. -
BEST FOR: First-time half-marathoners or experienced half-marathoners who are new to training by heart rate PREREQS: Runs of at least 45-60 minutes 3-4 days of the week for at least 8 weeks. Injury-free. Previous race experience isn’t mandatory, but having a 10K under your soles will be helpful for perspective as your runs get longer. NUMBER OF WEEKS: 20 Heart + Sole: Half-Marathon, Level 1 is a 20-week program suitable for all runners wanting to take on 13.1—or 21 km. 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. -
BEST FOR: All levels of runners who want to use heart rate to guide their training. Whether you are coming off the couch, returning from an injury, finding your post-pregnancy groove, or simply wanting to take your fitness to the next level, this program is a healthy, sensible, and fun next step in your running journey. PREREQS: No running experience, fitness level, or specific athletic background is necessary; this program meets you exactly where you are fitness-wise and helps you become a more fit, efficient runner. NUMBER OF WEEKS: 8 In this Introduction to Running by Heart Rate, you’ll calculate your personal zones with one of two heart rate tests, and use that data to guide your training. You’ll test twice more during the eight-week program so you’ll be familiar with the process and be able to adjust your individual zones appropriately as you gain endurance and work up to a 75-minute run. -
BEST FOR: Well-trained and experienced marathoners PREREQS: Runners should have at least three marathons in the past three or four years; have established a solid base (long runs begin at 10 miles and the first week totals 27 miles); an injury free body. You will hit the ground running (literally!), so be mentally and physically ready for that reality. NUMBER OF WEEKS: 18Point blank: 26.2: Obliterate the Distance is our toughest traditional running plan, and you should be well-trained and injury free to even consider it. It’s going to take some deep digging and dedication, not to mention a big investment in time.
We want you to have at least three marathons under your belt and a good base in those legs (read: at least five years of running). That said, if you’re after a BQ or a PR, this plan is your best shot. You’re going to come out of this program stronger than ever and ready to take things to the next level. You’ll run hills and mile repeats, hang in during tempo sessions, and spend plenty of time at race pace. You’ll also hammer out eight runs that are 15 miles or longer, but there are two cutback weeks woven into the first 15 weeks before you taper.
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BEST FOR: Experienced halfers looking to nail a killer time PREREQS: An established base of consistent, injury-free running for at least the past 6 months; a few half marathons within the past year or so; and the ability to complete an 8-mile run pretty easily. It also helps to be intimate with more demanding workouts, such as tempo runs or hill repeats.What constitutes being ready to CRUSH? Glad you asked. You can currently run at least eight miles and have been injury-free for at least six months. You also need to be able to devote enough time to running and strength training and foam rolling, so if you’ve got another life event happening— a move, a new job, a relationship status change—this might not be the optimal time to CRUSH.
All that said, if you’re up for it and you follow the plan, you’re going to be thrilled with how strong and accomplished you feel on race day.
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BEST FOR: Experienced half-marathoners looking to set a PR PREREQS: Runs of 50–60 minutes 4–5 days a week for at least 8 weeks. Completion of a half marathon or marathon within the past six months. Injury-free. Recommended completion of a Heart + Sole: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule. NUMBER OF WEEKS: 20 Heart + Sole: Half-Marathon, Level 2 is a 20-week program suitable for experienced runners ready for a challenging program and a strong race day. You’ll 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, continuing to build your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, challenging yourself with progression runs and speed workouts, and practicing your race pace so that you’re ready to thrive on race day. -
BEST FOR: Runners who want to maximize their training miles PREREQS: Ability to comfortably finish a 4-mile run – your first long run is 5 miles long. That said, because of the Ramp It Up options, this program is suited to a wide range of runners, from 5Kers looking to more than double their mileage to marathoners dialing back on distance and up in intensity. A desire to complete a 10-miler injury free with your body feeling strong. NUMBER OF WEEKS: 15 A 10-mile race is a delightful distance—long enough to cross into double digits, distance-wise, but not one step further—and this is a delightful program to maximize each of your miles. 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 treadmill) to talk. Working your long runs up to race distance gets you mentally and physically prepped for the demands of the distance, but a range for long runs is given in later weeks to accommodate all levels—and days where your legs haven’t shown up. From the start, this plan integrates start-slow-get-fast pacing strategies so, as you’re standing on the starting line, you know you’re ready to run a smart + strong 10-miler. -
BEST FOR: Runners who have been sidelined for 2 months or more and want find their running legs again PREREQS: Approval from your doctor or physical therapist to resume a weight-bearing activity. The ability to walk briskly for 60 minutes without pain. This demonstrates that the site of injury or bone can handle the impact forces of running. (See FAQ below for more details.) NUMBER OF WEEKS: 12-15 If you have had a long-term injury or illness, are postpartum, or simply hit a roadblock in life or motivation, this is an effective, safe, and fun program to find your running groove again. You'll spend 12 to 15 weeks–you go at the pace that works best for your body—incrementally getting stronger and running longer while two expert coaches, Jennifer Harrison and Elizabeth Waterstraat, will be by your (virtual) side the entire time. -
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. -
Unsure of what gift the runner in your life wants? An Another Mother Runner gift card fits all types, kinds, and sizes of runners. If you're looking to gift a Many Happy Miles membership, please select the $235 option. -
BEST FOR: Experienced runners seeking a challenge and perhaps a marathon PR PREREQS: Runs of at least 60 minutes 4 days of the week for at least 12 weeks; injury-free; marathon experience within the last 18 months. We recommend having completed a Heart + Sole: Level I program (10K, half-marathon, or marathon). NUMBER OF WEEKS: 20In Heart + Sole: Marathon, Level 2, you’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend a couple of runs weekly 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.