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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. -
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. -
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: 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: 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: 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 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: 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 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. -
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.