• 5K Race Badge




The focus of this twelve-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.

A quick note about racing a 5K: A common misconception in the running community is the longer the distance, the harder the race. Not true! Keeping your personal accelerator pushed to the floor during the full 5K (3.1 miles) requires physical strength, endurance and mental toughness. You will push yourself plenty during this program, so you’re ready to gun it on race day.

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.

BIGGEST WEEK OF TRAINING: 21 miles + 90–150 minutes of strength/cross training


CROSS TRAINING + STRENGTH TRAINING INCLUDED? One day a week is a straight-up cross-training day; another day is your choice: cross training or a rest day. Plus, there are two weekly strength circuits that you can easily follow. Two of those routines include resistance bands.

WEEKLY OVERVIEW: Four runs; one cross-training session; one with a choice of cross-training session or rest day; two strength circuits; one rest day.

FIRST AND PEAK WEEKS: (explained fully in the program)


    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.

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  • 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 and will keep you running strong and injury-free.

    You’ll also receive exclusive Train Like a Mother podcasts, where we’ll answer all your individual training questions—and entertain you on your runs. As always, no question is too basic or TMI. We’ll also host exclusive pre-race webinars so you can chat with Coach Jenn to get all your individual questions answered.

  • Accountability—and camaraderie—galore. In addition to Train Like a Mother Club, you’ll also be invited to join a private 5K Program club on Strava, where you can track your miles, and a private 5K Program 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.

  • Expert, Accessible Guidance. We pop in via email weekly with a newsletter, as well as have a weekly Q+A with Coach Jenn on the Facebook page, 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 with 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 Gear. Throughout the program, 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?
      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.

      Feels like too much? Check out the 5K: Run Program.

      BIGGEST WEEK OF TRAINING: 21 miles + 90–150 minutes of strength/cross training


    • 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 nail your 5K, both physically and mentally. At the end of twelve weeks, you will participate in the organized 5K of your choice; you can also choose to run a 5K on your own, if that works better for you.

    • Wait: So I have to pay for this Challenge and a 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 $7.00 for shipping; international #motherrunners are charged $15 for shipping. Celebratory merchandise has no shipping charges if ordered at the time of registration; we’ll ship it with your swag package. If you order at a time other than registration, we need to charge 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.