10 Mile Training Program: Run/Race


10 Mile Training Program: Run/Race


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.

RUN/RACE OPTIONS: Every week, there are 1-2 Ramp It Up (RIU workouts) that involve intensity, including hill repeats, intervals, or race pace miles. You can opt to use them, depending on your running history, current fitness and race goals, or opt to follow the other workout offered for that day. (The program has guidelines that help you decide whether you should RIU or not.) And rest assured: Both options will get you across the finish line feeling strong and capable.

THE PREREQS: The ability to comfortably finish a 4-mile run is preferred; 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. The common thread is a desire to complete a 10-miler injury free with your body feeling strong and your mouth stretched into a grin.


LONGEST RUN DISTANCES: One 9-to-10 miler; one 10-miler; one 10-to-11 miler. (Ramp It Up options include one 11-to-12 miler.)

CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yes. Most weeks have the option to cross-train one to two times, and most weeks also have two strength circuits, as well as a prehab routine Coach Amanda designed. Two of the strength routines include resistance bands.

WEEKLY OVERVIEW: Four to five runs; one to two cross-training days; two strength circuits; one rest day.


FIRST AND PEAK WEEK: (explained fully in the program; RIU stands for Ramp It Up, the more aggressive workout option)




    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 your race date—or if you need to change it—simply email us and we can make the change.

    If your race date doesn't allow for the full training cycle, please still enter your race date; your emails will correspond. If you need guidance on tweaking your plan, please email us or ask your coach on the Facebook page. 

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    Step Two: Your training program will officially begin on:

    Mark this date in your calendar so you’re ready to go! Also, please note that this start date does NOT include any pre-program Holding Plans.

    Note: You’ll receive a confirmation and welcome email, as well as program-wide emails prior to your program starting. Your weekly training emails will arrive the same day as your race day; if you’re racing on a Saturday, you’ll receive your emails on Saturdays (Ditto for Fridays, Thursdays, etc.). That said, ALL training programs begin on Mondays. If you are racing on a weekday, let us know and we can help tweak the final week of your plan.


Product Description

The Train Like a Mother 10 Mile Run/Race Training Program includes:

  • A mother-runner-friendly 10-Mile training plan. This 15-week program will get you set up for 10 Mile success, no matter how you define it. By following the main program, you’ll run four to five time a week, cross train once or twice a week, and do two strength circuits. If you’re ready for a challenge, you can follow the Ramp It Up options, involve intensity, including hill repeats, intervals, or race pace miles. You can opt to use them, depending on your running history, current fitness and race goals. (The program has guidelines that help you decide whether you should RIU or not.) And rest assured: Both options will get you across the finish line feeling strong and capable.

  • Miles of resources. The Train Like a Mother Club provides plenty of accessible resources that will benefit your running and lifestyle. Your registration gets you access to the private site, where you’ll find helpful articles; video demonstrations of strength training moves and running drills that are totally doable (read: less than five minutes! truly!) and will keep you running strong and injury-free; and great recipes for fueling.

    You’ll also receive exclusive Train Like a Mother podcasts + webinars, where we’ll answer all your individual training questions—and entertain you on your runs. As always, no question is too basic or TMI.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private 10 Mile club on Strava, where you can track your miles, and a private 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.

    You’ll also receive a weekly newsletter in which we have an advice column from Coach Amanda, gear giveaways galore, and discounts on training essentials.

  • A Training Peaks Account. This comprehensive 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.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, and a pair of Balega socks. (Shipping of $7.00 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Sweet Discounts—and Giveaways—on Races and Gear. Throughout the Challenge, we’ll offer deep discounts on some of our favorite running things, as well as straight-up giveaways.


  • How do I know if this is the right training plan for me?
    To thrive on the Train Like a Mother 10 Mile Run/Race Program, you should be able to complete a four-mile run and have run at least one 5K before. Having completed longer races like a 10K, half-marathon or marathon will also come in handy, especially if you are opting for the Ramp It Up options.

    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.

    Some plan details:
    BIGGEST WEEK OF TRAINING: 23.5-30.5 miles.

    LONGEST LONG RUN DISTANCES: One 9-to-10 miler; one 10-miler; one 10-to-11 miler. (Ramp It Up options include one 11-to-12 miler.)

  • Do I need any extra equipment for this program?
    Two of the strength routines include resistance bands, so if you’d like to purchase those, that would be a good investment. (Hello, hip stability!)

  • Does the registration fee include a race?
    No. The fee is for the comprehensive training plan, unlimited support, miles of resources, exclusive podcasts, and swag package, which will help you achieve a strong 10 miler.

  • Wait: So I have to pay for this Program and a 10 Mile race entry fee?
    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.

  • Can you please explain the shipping charges?
    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 #motherrunners are charged $7 for shipping; international #motherrunners are charged $15 for shipping.

  • What if I realize this isn’t the right training plan for me? 
    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 a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    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. We’ll work with you to get you a credit for an upcoming program.


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