5K RUN/WALK: ALL RACE DATES

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5K RUN/WALK: ALL RACE DATES

$45.00

5K: RUN/WALK

This twelve-week program is designed to train you to run/walk a 5K race or the 5K distance (3.1 miles of awesome!).

All of your runs will incorporate specific run and walk intervals, and you’ll gradually increase the distance covered until you reach your longest run of 3.5 miles. (Yes, we like you to go a little farther in training than you will on race day, so you’re super confident when you hit the starting line!)

In week one, you’ll start with run/walk intervals of 1 minute running/3 minutes walking; by the time race day comes, you’ll be running for 5 minutes and walking for 1! (Sweet progress!)

The 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.

PREREQS: Prior to starting this 12-week plan, you should be able complete a brisk walk or a run/walk combo for a continuous 15-20 minutes. In an ideal world, you’ve also been working out for 20 minutes a couple times a week for at least a month. But we know ideal doesn’t often happen, so if you don’t meet the exact qualifications, no biggie. You’ll still easily find your groove on this program.

What’s more, this program is perfect for those of you 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.

BIGGEST WEEK OF TRAINING: 12 miles + 30–60 minutes of strength/cross training.

LONGEST LONG RUN/WALK DISTANCE: 3.5 miles

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

WEEKLY OVERVIEW: Four run/walks; one straight-up walk; one cross-training session or rest day; two strength circuits; one rest day.

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

  • SELECT YOUR RACE DATE: TWO STEPS

    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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Product Description

5K RUN/WALK PROGRAM includes:

  • 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) #motherruner 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.

  • 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. You’ll receive our favorite training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent and Chosen Foods Avocado Oil. We’ll also include an AMR teal rubber bracelet, so you can let the world know you’re a BAMR! (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.

FAQs

  • How do I know if this is the right training plan for me?
    If who’ve never run before, are coming back to running from an injury, having a baby or other running hiatus, this is a perfect, safe place to establish your workout routine and cross a 5k finish line!

    Prior to starting this 12-week plan, you should be able complete a brisk walk or a run/walk combo for a continuous 15-20 minutes. In an ideal world, you’ve also been working out for 20 minutes a couple times a week for at least a month. But we know ideal doesn’t often happen, so if you don’t meet the exact qualifications, no biggie. You’ll still easily find your groove on this program.

    BIGGEST WEEK OF TRAINING: 12 miles + 30–60 minutes of strength/cross training.

    LONGEST LONG RUN/WALK DISTANCE: 3.5 miles

  • 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 the wave, 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 program 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. 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.