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  • 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. BIGGEST WEEK OF TRAINING: 23.5-30.5 miles 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. NUMBER OF RUNS WEEKLY: Four to five. FIRST AND PEAK WEEK: (explained fully in the program; RIU stands for Ramp It Up, the more aggressive workout option)    
    • 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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  • STRIDE SUMMER Nuun badge

    STRIDE INTO SUMMER, PRESENTED BY NUUN

    Stride Into Summer, presented by Nuun is five weeks of unique, fun workouts that blend running and strength training. (Read: You rarely repeat a workout.) Stride Into Summer has you sweating five days a week, with an option for a sixth day of a yoga session if your schedule allows. STRIDE praise This five-week Challenge is all about forward motion, fitness, accountability and community, not about training for a specific race. The workouts are one-size-fits-all, whether you're a walker, run/walker, or runner, and whether you're just starting to run, coming back to it after a decade off, or just need a little push to get you jump started again. The shortest workout is 20 minutes, the longest is 40-90 minutes (one longer run on the weekend), with most sessions clocking in around 30 minutes.

    A sample week; the workouts are explained fully in the footnotes. 

    Everybody starts on May 27, and the program ends on June 30, and receives this stocked swag bag full of our favorites!
  • ★ RACE LIKE A MOTHER: TWIN CITIES ★ 

    Ready to have the most fulfilling 10K, 10 Mile, marathon—or Loony race experience—of your life? Ready to be supported by an expert team, including a coach, sports psychologist and running-focused nutritionist? Ready to share some miles—and finish-line tales—with local running friends, both new and old? Then you're ready to Race Like a Mother at the Twin Cities Marathon, 10 Mile + 10K!  Race Like a Mother Twin Cities Race Like a Mother incorporates all the accessible, comprehensive elements of the Train Like a Mother programs you already love and trust and adds three new dimensions to them: 1. A Local Element: In addition to regular weekend group runs led by local #motherrunners, you'll attend two in-person clinics with Train Like a Mother Head Coach Dimity McDowell. Also, $20 of every Race Like a Mother registration will be donated to Mile in My Shoes, a local non-profit that connects running mentors with newer runners who are experiencing homelessness or are living in a transitional housing facility. 2. Nutrition Advice: You'll (virtually) take part in two interactive sessions with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner; she'll devote one to eating on the run, and the other to eating for the run. 3. Mental Fitness Focus: Twice during the training cycle, you'll (virtually) hang out with Dr. Justin Ross, sports psychologist, who will help you set appropriate race goals—and then help you thrive during training and nail race day. How does it work? Glad you asked. STEP ONE: PICK YOUR DISTANCE + PROGRAM Select what race distance you'd like to go on October 5 or  6, then check out the program options and start dates. We have 12 unique programs included in Race Like a Mother, so you can pick the program that is perfect for your training preferences, race distance and overall goals: —Three 10K Programs: 10K Run; 10K Race; Running by Heart Rate: 10KOne 10-Mile Program: Will be posted on May 20 —Six Marathon Programs: 26.2: Run/Walk the Distance; 26.2: Go the Distance; 26.2: Crush the Distance; 26.2: Obliterate the Distance; Running by Heart Rate: Marathon, Level 1*; Running by Heart Rate: Marathon, Level 2* —One Loony (5K, 10K, 10 mile) Program: Will be posted on May 20 —One Ultra Loony (5K, 10K, marathon) Program: Will be posted on April 19* *Because of the length of the programs, Running by Heart Rate: Marathon and the Ultra Loony Program carry an additional $25 fee. STEP TWO: START TRAINING (POSSIBLY) ★ Depending on the number of weeks in your program, you may or may not start training prior to our first in-person session. Here's the line-up of starting dates.  Race Like a Mother Twin Cities STEP THREE: PEN IN SATURDAY, JUNE 8 FOR KICK-OFF! On Saturday, June 8th, from 8:30 am to noon, Dimity + Members of Team AMR will lead a half-day training session that includes a short run, strength class, foam rolling instruction, light brunch and plenty of our favorite swag for you. Location details are being finalized and will be shared shortly. We'll also distribute a schedule of group training runs and locations so you can plan accordingly. STEP FOUR: REGISTER FOR THE RACE  Sign up for your race distance. The first 30 people who register for the 10-mile option in Race Like a Mother: Twin Cities will receive guaranteed entry to the Twin Cities 10 Mile on October 6. You will still need to pay for the race entry, but you do not have to enter the lottery; we will share details with you if you are one of the first 30. STEP FIVE: EMBRACE THE 360-DEGREE TRAINING EXPERIENCE As you log your miles, bask in support and inspiration: you'll have access to an interactive Facebook group, complete with weekly Q + A sessions with your coach, and weekly newsletters. If you hit a speed bump with injury or inspiration, we'll help you with next best steps. Attend group runs as you can; all are encouraged to attend, regardless of your race distance, specific workout that day, or pace. You'll build your mental fitness with two interactive webinars with sports psychologist Dr. Justin Ross. You'll focus on best nutrition practices, both on and off the road, during two interactive webinars with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner. STEP SIX: WEAR YOUR RUN TWIN CITIES HAT AS OFTEN AS POSSIBLE Ok, you don't have to sleep in it; we just wanted to call out the special Run Twin Cities running trucker hat—blends the wicking of running hats with the style of trucker hats—designed for this program and included with your Race Like a Mother registration. STEP SEVEN: PEN IN SATURDAY, OCTOBER 5 FOR CELEBRATION! Dimity + the AMR Team will be back in the Twin Cities for race day! We'll gather the morning of Saturday, October 5 to chat about race day, laugh more than we should, and make sure you're ready to rumble.  Race Like a Mother Twin Cities STEP EIGHT: RACE LIKE A MOTHER! We can't wait to cheer you on!
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  • ★ RACE LIKE A MOTHER: KANSAS CITY ★ 

    Ready to have the most fulfilling 10K, half-marathon, or marathon of your life? Ready to be supported by an expert team, including a coach, sports psychologist and running-focused nutritionist? Ready to share some miles—and finish-line tales—with local running friends, both new and old? Then you're ready to Race Like a Mother on Saturday, October 19, at the Kansas City 10K, Half-Marathon, or Marathon. Race Like a Mother Kansas City Race Like a Mother incorporates all the accessible, comprehensive elements of the Train Like a Mother programs you already love and trust and adds three new dimensions to them: 1. A Local Element: In addition to regular weekend group runs led by local #motherrunners, you'll attend two in-person clinics with Train Like a Mother Head Coach Dimity McDowell. Also, $20 of every Race Like a Mother registration will be donated to Women’s Intersport Network for Kansas City (WIN for KC), a local non-profit that empowers the lives of girls and women through advocating and promoting the lifetime value of sports and fitness, while providing opportunities for participation and leadership development. 2. Nutrition Advice: You'll (virtually) take part in two interactive sessions with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner; she'll devote one to eating on the run, and the other to eating for the run. 3. Mental Fitness Focus: Twice during the training cycle, you'll (virtually) hang out with Dr. Justin Ross, sports psychologist, who will help you set appropriate race goals—and then help you thrive during training and nail race day. How does it work? Glad you asked. STEP ONE: PICK YOUR DISTANCE + PROGRAM Select what race distance you'd like to go on October 19, then check out the program options and starting dates. ★ We have 15 unique programs included in Race Like a Mother, so you can pick the program that is perfect for your training preferences, race distance and overall goals: —Three 10K Programs: 10K Run; 10K Race; Running by Heart Rate: 10KSix Half-Marathon Programs: 13.1: Run/Walk; 13.1: Run; 13.1: Race; 13.1: Crush; Running by Heart Rate: Half-Marathon, Level 1*; Running by Heart Rate: Half-Marathon Level 2* —Six Marathon Programs: 26.2: Run/Walk the Distance; 26.2: Go the Distance; 26.2: Crush the Distance; 26.2: Obliterate the Distance; Running by Heart Rate: Marathon, Level 1*; Running by Heart Rate: Marathon, Level 2* *Because of the length of the programs, Running by Heart Rate: Half Marathon + Marathon carry an additional $25 fee. STEP TWO: START TRAINING (POSSIBLY) Depending on the number of weeks in your program, you may or may not start training prior to our first in-person session. Here's the line-up of starting dates. Race Like a Mother Kansas City STEP THREE: PEN IN SATURDAY, JUNE 15 FOR KICK-OFF! On Saturday, June 15th, from 8:30 am to noon at Run 816, Dimity + Members of Team AMR will lead a half-day training session that includes a short run, strength class, foam rolling instruction, light brunch and plenty of our favorite swag for you. We'll also distribute a schedule of group training runs and locations so you can plan accordingly. STEP FOUR: REGISTER FOR THE RACE We'll share a code for 15% off registration for the Kansas City 10K, half-marathon and marathon on October 19, 2019. STEP FIVE: EMBRACE THE 360-DEGREE TRAINING EXPERIENCE As you log your miles, bask in support and inspiration: you'll have access to an interactive Facebook group, complete with weekly Q + A sessions with your coach, and weekly newsletters. If you hit a speed bump with injury or inspiration, we'll help you with next best steps. Attend group runs as you can; all are encouraged to attend, regardless of your race distance, specific workout that day, or pace. Race Like a Mother Kansas City You'll build your mental fitness with two interactive webinars with sports psychologist Dr. Justin Ross. You'll focus on best nutrition practices, both on and off the road, during two interactive webinars with Stephanie Howe, Ph.D. in sports nutrition and elite ultra runner. STEP SIX: WEAR YOUR RUN KC HAT AS OFTEN AS POSSIBLE Ok, you don't have to sleep in it; we just wanted to call out the special Run KC hat, designed for this program and included with your Race Like a Mother registration. STEP SEVEN: PEN IN FRIDAY, OCTOBER 18 FOR CELEBRATION! Dimity + the AMR Team will be back in KC for race day! We'll gather the evening of Friday, October 18 to chat about race day, laugh more than we should, and make sure you're ready to rumble. Race Like a Mother Kansas City STEP EIGHT: RACE LIKE A MOTHER! We can't wait to cheer you on!
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    LNLAM Spring Badge

    Welcome to Living Nourished Like a Mother: a beautiful blend of nutrition + lifestyle, designed and led by the extraordinary Ellie Kempton, MSN, RD.

    Spring is the season of intoxicating possibility; the world is ready to bloom, and so are you! Integrating the freshest food spring has to offer and its natural renewing rhythms, Living Nourished Like a Mother: Spring Focus is a vibrant four-week program that will help you plant clean, strong roots so you can flourish beautifully for months to come. What’s ready to come to life within you? If you're aching to explore the answers, join us! Over the course of a month, we will begin by creating fresh life in our environment, then make our way into the deep detoxification of the liver and end with a true celebration of vibrancy in the kitchen. Yes, this process takes time and discipline; but, we’ll take it one step at a time and remember: The first step is always the hardest. Here how we welcome spring in Living Nourished: Week 1: A spring cleaning tutorial, paired with ten spring dinner recipes that capitalize on the flavors of the season. Week 2: A step-by step guide to liver cleansing for deep renewal, paired with delicious spring lunch ideas. Week 3: A celebration of spring in the kitchen; we'll showcase seasonal meal planning tips and focus on rise-and-shine spring breakfast ideas. Week 4:  The focus shifts to meal planning, including a beautiful roadmap summarizing exactly what tools spring offers you to come back to life from cell to soul. Living Nourished Like a Mother is offered seasonally. You can register for all four seasons at once and grab a generous discount, or you can register season by season. If you choose the former, you will automatically be enrolled in the next three seasons; you'll be alerted via email of the starting dates. This Spring program—this one!—is a fun and invigorating four weeks that involve spring cleaning both inside and out (promise: it's fun!). It runs from April 8 to May 5. The followed by an abbreviated Summer program (all the materials, less screen time!) in July and a Fall Program in late October/early November. (Specific dates for registration and programs.)
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  • Running by HR: HM Level 2 badge

    RUNNING BY HEART RATE: HALF-MARATHON, LEVEL 2

    Running by Heart Rate: Half-Marathon, Level 2 is a 20-week program suitable for experienced runners ready for a challenging program and a strong race day. You’ll 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, continuing to build your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, challenging yourself with progression runs and speed workouts, and practicing your race pace so that you’re ready to thrive on race day. Running by Heart Rate: Half-Marathon, Level 2 warms up with the first four weeks focused on learning to run by heart rate and getting you familiar with form + drill runs. (We also throw in a hill + progression run during those beginning weeks to fire things up.) Weeks One through Eleven in this program have five days of running; one cross-training session; two strength circuits; two foam rolling sessions; and one rest day. In Week Twelve, the schedule rotates between running six days a week/running five days a week + one crosstraining day. Every week has just one (very important) rest day. Running by heart rate requires patience and persistence. You will likely run slower than you have in years, and your post-run, “I’m-a-b*d*ss” glow may not feel as intense as it usually does. (But make no mistake, you are STILL a b*d*ss!) The thing to keep in mind is that that post-run, b*d*ss glow is likely from a Zone 3 effort (we’ll explain more later) which leaves you prone to injury and stagnation. What’s more, that glow is temporary, and fleeting euphoric feelings are typically not worth the long-term drawbacks. Often athletes abandon training in lower heart rate zones out of frustration or boredom—or because they just can’t bear one.more.slow.run—and move on to the higher zones for one of two reasons: A) They get to maintain a nice clip and satisfy their inner competitive beast. OR B) They believe that training harder will yield faster and stronger results. A is true—it does feel good to run fast, but it doesn’t do anything for building endurance or warding off injury. And B? Simply not true. We—Coaches Jen + Liz— have trained athletes by heart rate for over twenty years, and have seen huge gains when they lean in, slow down, and trust the process. PREREQS: You’ve been running for 50–60 minutes 4–5 days of the week for at least 8 weeks and have completed a half-marathon or marathon within the past six months. You’re injury-free. We recommend having completed a Running by Heart Rate: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule. BIGGEST WEEK OF TRAINING: 7 hours, 10 minutes (includes 6 runs + 2 strength circuits) LONGEST LONG RUN DISTANCE: 2 hours, 20 minutes (you'll hit this twice) CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. One weekly cross-training session is included in Weeks 1-11, and in weeks 12-20, you rotate between running six days a week and running five days a week/1 cross-training session. Each week has two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Five or six runs; one cross-training session (weeks 1-11, then interspersed in weeks 12-20); 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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  • Running by HR: Level 2 badge

    RUNNING BY HEART RATE: MARATHON, LEVEL 2

    Running by Heart Rate: Marathon, Level 2 is a 24-week program perfect for more experienced runners wanting a training challenge for motherlode of all races: the marathon. You’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend a couple of runs weekly 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. Running by Heart Rate: Marathon, Level 2 eases you into things with the first four weeks; you’ll have a few hilly and negative split runs, but it’s a nice entry. In Week Nine, you complete your first tempo run, while Week Ten gets on track with 800s and 400s, and the rest of the pre-taper weeks are an effective mix of easy and harder runs that will get you ready for a super solid marathon. You’ll run five days a week throughout this whole program. In addition, every week, there is one cross-training day, two strength circuits, two foam rolling sessions, and one rest day. PREREQS: You’ve been running at least 60 minutes 4 days of the week for at least 12 weeks. You’re injury-free. You’ve completed a marathon within the last 18 months. We recommend having completed a Running by Heart Rate: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule. BIGGEST WEEK OF TRAINING: 8 hours, 30 minutes, including five runs, one cross-training session and two strength circuits. LONGEST LONG RUN DISTANCES: Three hours; you’ll do this twice, and each workout has goal pace miles built in. CROSS TRAINING + STRENGTH TRAINING INCLUDED? Yep. Each week has one cross-training session and two strength circuits. Two of the strength routines include resistance bands. WEEKLY OVERVIEW: Five runs; one cross-training session; 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. 

      • 0 $

      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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    Living Nourished Like a Mother

    Welcome to Living Nourished Like a Mother: the next phase of your nutritional blueprint, designed and led by the extraordinary Ellie Kempton, MSN, RD!

    Living Nourished Like a Mother is a four-week program that runs in the winter, spring, summer and fall; it stitches together tools you’ve been given in Simply Nourished Like A Mother with brand new resources focused on fresh ingredients + meal planning to streamline your time in the kitchen without sacrificing quality. And to drive home the sustainability of the plan, each Living Nourished Like a Mother guide comes with a seasonal self-care protocol showcasing the most invaluable ways to glean the most therapeutic aspects of each season pairing the food with lifestyle design. The four-week program includes: ★ A quick, helpful refresh of the Simply Nourished concepts. ★ A seasonal update of Simply Nourished easy-to-use formulas like skillets + smoothies. ★ Brand new formulas [for both lunch and dinner] to make meal planning a cinch! ★ A seasonal meal plan that stitches together all the resources you’ve been given. ★ Ten recipes [!] showcasing the freshest, most available foods for each season. ★ An accessible meal planning template that integrates the Simply Nourished tenets. Translation: You can replicate the meal planning process in minutes. ★ A seasonally-focused podcast that reviews the new materials in depth. ★ A private Facebook page and Facebook live sessions so we can tackle all your Q’s with supportive + nutritious A’s. ★ Overflowing cups of knowledge, camaraderie, and community that naturally accompany the programs in the Train Like a Mother Club. Living Nourished Like a Mother will be offered seasonally. You can register for all four seasons at once and grab a generous discount, or you can register season by season. If you choose the former, you will automatically be enrolled in the next three seasons; you'll be alerted via email of the starting dates. The Spring program will be in April, followed by an abbreviated Summer program (all the materials, less screen time!) in July and a Fall Program in late October/early November. (Specific dates for registration and programs.) PLEASE NOTE: You MUST have completed the six-week Simply Nourished Like a Mother program in order to register for Living Nourished Like a Mother. 
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  • Trail Relay Crush It badge

    ROAD RELAY TRAIL: CRUSH IT PROGRAM

    Ready to take on a Relay? In other words, are you ready to thrive, both mentally and physically, as you run 3 trail loops on less-than-ideal nutrition (Twizzlers and Cool Ranch, anyone?); minimal sleep; and team dynamics that can swing from amazing to argumentative in less than a mile? Despite the logistical challenges, Relay races are a blast that you will remember and laugh about for years if—a big IF—you train correctly. Running three times in about a day, even if you're an experienced runner, requires thoughtful preparation which takes you from where you are right now, fitness-wise, and works you up to running multiple times while building strength and cardiovascular efficiency. This Crush It Plan helps you do exactly that, and in doing so, gets you perfectly prepared to perform in the (awesome but challenging) Run, Rest and Repeat cycle. PREREQS: Prior to starting the 12-week Crush It plan, you should be able to run for 60 minutes without stopping. Taking a walk break is fine now and during the training, but you should be able to complete a solid 60-minute session, as the first long weekend run is 5-6 miles. FEATURES OF THE PLAN
    • Four runs/week for 12 weeks
    • A variety of workouts, including more intense sessions and easier runs
    • Four opportunities with three workouts about 24 hours to get you ready for your Relay
    • Two strength-training sessions/week; we provide easy-to-execute circuits
    • One/two optional cross training sessions/week
    • One full rest day weekly, at a minimum
    • One 10-mile run
    • One 10-11-mile run
    • Two 12-mile runs (YOU CAN DO THIS!)
    BIGGEST WEEK OF TRAINING: 30-31 miles
    • 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. 

      • 0 $

      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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  • Trail Relay Finish It badge

    TRAIL RELAY: FINISH IT PROGRAM

    Ready to take on a Trail Relay? In other words, are you ready to thrive and truly enjoy as you run three loops of trails on less-than-ideal nutrition (Twizzlers and Cool Ranch, anyone?); minimal sleep; and team dynamics that can swing from amazing to argumentative in less than a mile? Despite the logistical challenges, Relays are a blast that you will remember and laugh about for years if—a big IF—you train correctly. Running three times in about a day requires thoughtful preparation which takes you from where you are right now, fitness-wise, and incrementally works up to completing 3 runs with little rest in between. This Finish It Plan helps you do exactly that, and in doing so, gets you perfectly prepared for the (awesome but challenging) Run, Rest and Repeat cycle that is a Relay. PREREQS: Prior to starting the 12-week Finish It plan, you should be able to run or do a run/walk pattern (read: move forward briskly and with purpose) for about 25 minutes without stopping. Walk breaks are fine now and during the training, but we don’t want you starting from absolutely nothing. That can easily lead to injury and/or burnout. FEATURES OF THE PLAN
    • Four runs/week for 12 weeks
    • All runs are easy effort; we recommend running hillier routes starting in Week 5
    • Four opportunities to complete three workouts in about 24 hours (perfect Relay prep!)
    • Two strength-training sessions/week; we provide easy-to-execute circuits
    • One/two optional cross training sessions/week
    • One full rest day weekly, at a minimum
    • One 8-9-mile runs
    • One 10-mile run
    • One 11-mile run (YOU CAN DO THIS!)
    • 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. 

      • 0 $

      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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  • Web-Sized PromoRoad Relay Crush badge

    ROAD RELAY: CRUSH IT PROGRAM

    Ready to Relay? In other words, are you ready to thrive, both mentally and physically, as you run 13-20ish miles on less-than-ideal nutrition (Twizzlers and Cool Ranch, anyone?); minimal sleep (hello, cushy gym floors!); and team dynamics that can swing from amazing to argumentative in less than a mile? Despite the logistical challenges, Relay races are a blast that you will remember and laugh about for years if—a big IF—you train correctly. Running three times in about a day, even if you're an experienced runner, requires thoughtful preparation which takes you from where you are right now, fitness-wise, and works you up to running multiple times while building strength and cardiovascular efficiency. This Crush It Plan helps you do exactly that, and in doing so, gets you perfectly prepared to perform in the (awesome but challenging) Run, Rest and Repeat cycle. PREREQS: Prior to starting the 12-week Crush It plan, you should be able to run for 60 minutes without stopping. Taking a walk break is fine now and during the training, but you should be able to complete a solid 60-minute session, as the first long weekend run is 5-6 miles. FEATURES OF THE PLAN
    • Four runs/week for 12 weeks
    • A variety of workouts, including more intense sessions and easier runs
    • Four opportunities with three workouts about 24 hours to get you ready for your Relay
    • Two strength-training sessions/week; we provide easy-to-execute circuits
    • One/two optional cross training sessions/week
    • One full rest day weekly, at a minimum
    • One 10-mile run
    • One 10-11-mile run
    • Two 12-mile runs (YOU CAN DO THIS!)
    BIGGEST WEEK OF TRAINING: 30-31 miles
    • 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. 

      • 0 $

      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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  • Web-Sized PromoRelay Finish It Badge

    ROAD RELAY TRAINING PROGRAM: FINISH IT

    Ready to take on a Relay race? In other words, are you ready to thrive and truly enjoy as you run 13-20ish miles on less-than-ideal nutrition (Twizzlers and Cool Ranch, anyone?); minimal sleep (hello, cushy gym floors!); and team dynamics that can swing from amazing to argumentative in less than a mile? Despite the logistical challenges, Relay races are a blast that you will remember and laugh about for years if—a big IF—you train correctly. Running three times in about a day requires thoughtful preparation which takes you from where you are right now, fitness-wise, and incrementally works up to completing 3 runs with little rest in between. This Finish It Plan helps you do exactly that, and in doing so, gets you perfectly prepared for the (awesome but challenging) Run, Rest and Repeat cycle of any Relay. PREREQS: Prior to starting the 12-week Finish It plan, you should be able to run or do a run/walk pattern (read: move forward briskly and with purpose) for about 25 minutes without stopping. Walk breaks are fine now and during the training, but we don’t want you starting from absolutely nothing. That can easily lead to injury and/or burnout. FEATURES OF THE PLAN
    • Four runs/week for 12 weeks
    • All runs are easy effort; we recommend running hillier routes starting in Week 5
    • Four opportunities to complete three workouts in about 24 hours (perfect Relay prep!)
    • Two strength-training sessions/week; we provide easy-to-execute circuits
    • One/two optional cross training sessions/week
    • One full rest day weekly, at a minimum
    • Two 8-9-mile runs
    • One 10-11-mile run
    • One 11-12-mile run (YOU CAN DO THIS!) 
    • 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. 

      • 0 $

      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.

    Add to cartDetails