5K SUCCESS: September/October 2017 Races


5K SUCCESS: September/October 2017 Races


Please note: if you don’t see a wave that corresponds with your race date, please check out upcoming registration dates and waves.

THE BASICS: This 12-week program builds incrementally, through walk/run combos, to a 30-minute straight run before the 5K. All walk/run workouts are between 30-40 minutes, but if you can swing it, adding 5 minutes of easy walking as a warm-up and cool down to sandwich your main workout. This plan is great for a beginner looking to test the waters of this training/race thing—and become a consistent runner. It’s also a perfect fit for a runner coming back from pregnancy or a serious injury, or a used-to-be runner who lost her way.

PREREQS: A couple weeks of consistent 30-ish minute walks, three to four times a week is great. No running experience needed.


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Product Description

The Train Like a Mother 5K SUCCESS Program includes:

  • A mother-runner-friendly 5K training plan. Each week, there’s a workout you can bail on in case life gets in the way. The workouts start with a run-walk pattern (1.5 minutes of walking/1 minute of running x 12) and, over twelve weeks, build to running for 30 minutes straight.

  • 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, 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 5K SUCCESS club on Strava, where you can track your miles, and a private 5K SUCCESS 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 Challenges roll on some serious #motherrunner momentum.

    You’ll also receive a weekly Challenge newsletter in which we offer a additional tips and advice, 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, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 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.)

  • Optional Celebratory Merchandise: We’ve got a sweet ♥ Run Tech Tank and a range of custom shoe tags—we’re calling them the new finishing medal—including ♥ Run; don’t think/just go; #BAMR; and Stay Strong.

  • 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?
    This twelve-week program is best for someone tackling a 5K (3.1 miles) for the first time, coming back from injury or pregnancy, or used-to-be runners who haven’t hit the pavement in years. The first week starts with a 30-minute workout: 1.5 minutes of walking, 1 minute of running x 12. (And if one minute of running is too much, you can simply dial it back to what works.)

    Walk breaks are built into the workouts through Week 11. During race week, Week 12, if you’ve followed the plan, you’ll be ready to run 30 minutes straight with no walk breaks.

    BIGGEST WEEK OF TRAINING: All weeks have four, 30-45-minute run/walk sessions and two cross training sessions. Two of those workouts are optional, so you’ll sweat between four and six times a week.

  • 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 5K. At the end of the training cycle, 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 5K entry fee?
    Yep—and we’ve heard again and again it’s worth it. Staying committed and motivated during the days and weeks of training can be ridiculously hard. Especially when you’re trying to find a running groove; surrounding yourself with people in the same situation is priceless.

  • 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 $6.50 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 at [email protected] 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 at [email protected]. We’ll work with you to get you a credit for an upcoming program.

Any other questions? Hit us up at [email protected] and we’ll help you out!


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