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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: Runners who want to complete multiple events in one weekend. 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 Going Loony (covering 19.3 miles in 3 races over 2 days) is a delightful and doable challenge! This program is designed to get you across three finish lines feeling strong, capable and smiling. Some weeks, you’ll run five days a week, with an optional cross-training day, and other weeks, you’ll be lacing up six days. Other staples of the week: a mandatory rest day, and strength circuits. Most of the runs are at an easy pace so you can build up your cardiovascular base and not court injury. The longer runs go up to 11 miles to get you mentally and physically prepped for the demands of the distance, but a range is given in later weeks to accommodate all levels—and days where your legs haven’t shown up. About halfway through the program, we introduce workouts where you’ll run in the morning and do a brisk walk in the evening. The idea behind these workouts is to run, rest, then go again—much like you will on Saturday, when you hit a 10k, then turn around and line up for a 5k quickly thereafter. -
BEST FOR: A wide range of women, from 10Kers looking to step up to new distance to marathoners dialing back on distance. The common thread is a desire to complete a half marathon with your body feeling strong and injury-free—and a smile on your face. PREREQS: The ability to currently finish a 6-mile easy run (Experience in shorter races is helpful but not mandatory.) NUMBER OF WEEKS: 15The 13.1 Run: This half marathon training plan will comfortably bring you up to half marathon glory over 15 weeks. 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 adjacent treadmills) to talk.
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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: 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: 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: 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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PROGRAM DATES: Rolling admission; the program starts the Monday after you register. BEST FOR: Runners looking to expand their training to the trails! PREREQS: You need to be a regular runner—at least 30-40 minutes, 3-4 times a week for at least six weeks–with no current injuries. The first week of training features a 50-minute run, as well as some hill repeats and a trail run. NUMBER OF WEEKS: 8When you’re running on dirt through trees, not on pavement through suburbia, your spirit has the opportunity to truly soar. With cars, buildings, and other distractions to a minimum, you breath in the fresh air, flow through nature, and connect with your surroundings—and yourself—on a more fundamental level.
That said, running on trails can be intimidating, especially if you’ve never done it before. Taking your miles off-road means adjusting your effort and paces; getting your body and running form ready for uneven, sometimes jarring terrain; acquiring the correct gear for more advanced trails; and having the basic skills to feel strong so you can run with confidence on all trails. -
PROGRAM DATES: Rolling admission. Your program begins the Monday after you register. BEST FOR: Women interested learning how to get more comfortable + knowledgeable about cycling. PREREQS: You do need to know how to ride a bike, but you don’t need to be able to ride it far. NUMBER OF WEEKS: 8 Riding a bike is fairly simple, but cycling—riding a bike for a workout—can be a little more complex. Not only do you need to be able to handle your bike capably and use your gears smoothly, you also need to navigate traffic, climb efficiently, descend safely, and give enough effort so you feel like you've had a good workout. (And don't even get us started on changing a flat tire...) If you're interested in becoming a more capable cyclist and/or want to integrate cycling into your running routine, Become a Cyclist is the perfect program for you. Coaches Jennifer Harrison and Elizabeth Waterstraat will be virtually hanging out in the back pocket of your cycling jersey, teaching you all the best tips + tricks they know as well as answering any questions along the way. In addition, your teammates—like-minded women also getting their cycling legs underneath them—will be doing the exact same workouts as as you. In other words, you may be riding solo, but you're far from alone. -
As you may already know from personal experience, swimming is not a sport you can pick up with sheer muscle and determination. In fact, trying harder to swim faster might actually produce a negative effect: More splashing and thrashing will only exhaust—and frustrate—you, not make you the smooth swimmer you’d like to be. Truthfully, nearly every swimmer can benefit from an expert coach watching her form in the water and offering feedback. If you’re a beginner, learning and imprinting proper form will make a huge difference in your workouts and performance. If you’re a more advanced swimmer, small technique adjustments will improve your efficiency and speed in the water. FORM ANALYSIS IS A HELPFUL TOOL FOR SWIMMERS WHO: ○ Are fairly new to swimming; ○ Are intimidated by the swim portion of the triathlon; ○ Finish the swim portion of a triathlon exhausted, and are unable to utilize their fitness on the bike and run; ○ Have neck, shoulder, or other pain while swimming; ○ Want to become more efficient in the water; or ○ Are focused on minimizing the risk of future injury. -
BEST FOR: Truthfully, nearly every runner can benefit from an expert coach watching her form and offering feedback; the coach may uncover an injury-in-waiting or an easy way to increase efficiency. PREREQS: Are regularly injured;Are coming back from pregnancy, when alignment has shifted, want to increase speed, know they can be a more efficient runner, or are focused on minimizing the risk of future injury.A second set of eyes is always a good thing. whether you’re polishing up a work project or wondering if your living room should actually be painted orange.
Your running form is no exception. In fact, except for race pictures, you rarely see yourself running. While you can feel balanced and strong on the run, your body’s subtle movements, which a seasoned coach can see, may be telling a different story. If your right hip drops with every step, or your posture is too upright, or your arms are spaghetti-like, you may be setting yourself up for an inefficient run (at best) or a serious injury (at worst). -
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: Anybody who is looking to do an epic day hike: Yosemite's Half Dome, a Colorado 14'er (or 13'er!), The Enchantments, or a similar challenge. PREREQS: A regular exercise routine: you workout at least 4 times a week for 30-45 minutes. NUMBER OF WEEKS: 20Taking a day to head deep into Ma Nature–and away from the crowds—is always a day well spent.
This 20-week program is built to so you can feel strong and capable on a day-long epic hike. In other words, on your target hike, you'll be so prepared, all you have to focus on is taking in the scenery and taking in calories regularly. The program's focus is not on speed, but rather on the endurance and strength necessary for day when you are out on a trail for 8-12 hours (or longer!). We've designed this program to work for all kinds of hikes from Yosemite's Half Dome to a Colorado 14'er to The Enchantments. In addition to plenty of climbing to build lower body strength + endurance during the weekdays, your longest training days will be a percentage of the elevation and mileage you'll cover on your epic hike day. -
BEST FOR: Anybody who is looking to do the Grand Canyon Rim to Rim hike. PREREQS: A regular exercise routine: you workout at least 4 times a week for 30-45 minutes. NUMBER OF WEEKS: 20If standing on the edge of the Grand Canyon is breath-taking, hiking down, through, and up the Canyon is absolutely magnificent—and way less crowded.
This 20-week program is built to get you away from the crowds and down into the Canyon and back up again, feeling strong and capable. The program's focus is not on speed, but rather on the endurance and strength necessary for a successful hike. Depending on your direction and route, you'll cover 20+ miles and climb and descend between 4,000-6000 feet of elevation, do you need to be physically and mentally ready for a long day as you go down, down, down before climbing up, up, up. Want more specifics? Check out Grand Canyon: Training + Logistics from Dimity, who hiked rim to rim in 2018. -
BEST FOR: If you’ve had a situation, goal, or issue swirling around in your brain for a few months, taking an hour to talk through it is a great way to clear up the clouds and gain perspective.Maybe you’re a newer runner, and want to plot out your upcoming year of races with an experienced coach.
Maybe you’ve had a disappointing race, and you need to talk through it—and get psyched for another training cycle. Maybe you’ve had a string of injuries, and are finally ready for an in-depth conversation about how to break the cycle. Maybe you’ve got your eye on a Boston-qualifying time, and need to know how to nab that sucker. Maybe you’re thinking of transitioning from runner to triathlete—or vice versa—and want help and want help laying out the steps (and strokes!) you’ll take. If you’re in one of these—or countless other what-do-I-do now—scenarios, a Coaching Consult is the perfect next step for you. -
Wow, Oiselle! Few things we love more than pockets on running bottoms, so the Mid-Length Pocket Jogger, with five pockets, speaks to our soul (sole!). This 7" short is made from soft, stretchy-yet-hold-you-in Nyelle™ fabric! There are large, secure pockets on the side of each leg, and three along the rear waistband (including a phone-sized, zippered one). Available in numeric size 2 to 20/22. On the side of the right pocket is our stacked logo, complete with our shoes, in persimmon orange and peony pink. Shorts are Ink Blue (a welcome alternative to black bottoms). -
We believe a vest is perhaps the most versatile piece of running gear. This black beauty has an oversized line drawing of a running shoe with the words, "another mother runner" embroidered in blue on the left breast. Locals tell us it's the perfect piece for Hilton Head in November! It runs true to size and has a flattering women's cut in sizes XS to 3XL. Click here for size chart + details. -
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: 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!) -
These Another Mother Runner-embroidered PJ bottoms are incredibly comfy + cozy—and cute AF! Made from 100% cotton flannel that's heavy enough to not be see-through, yet not sweat-inducingly heavy. They are a juicy shade of orange with darker orange and white stripes/plaid design. Our stacked logo + shoes are embroidered on the left hip in yellow, bubblegum pink, and burgundy. Sizes XS-2XL; size chart. -
We love Oregon, the home of Another Mother Runner! This hoody pays homage to the quirky, running-centric state. On the front it says "another mother runner" with our shoes logo. On the back is an eye-catching Oregon icons and images. (Our designer really outdid herself on this one!) The hoody is a rich alpine green—a color that basically sums up what Oregon feels like! Available in sizes unisex XS-3XL. Size chart -
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: 12The 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.
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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: 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.