DIY RunClub+ 8-Week Training Program

Take your running to the next level with our 8-week guided training program for 5K, 10K, or half marathon distance runs. Any mom interested in running - no matter age and stage of motherhood. With the DIY program, training for your running goal on your schedule. *If you would like more learning, support, and coaching, look out for details on our Supported or Live RunClub+ 8-week programs in the future.*

The DIY RunClub+ 8-Week Training Program includes a Client Guide and an 8-week Training Program for your specific goal.

Once purchased, the Franchisee will reach out to you to discuss your training goals and supply you with the appropriate training program and materials.

Whether you are new to running or have completed several races, choosing the right training plan is crucial for crossing the finish line. Training plans can easily lead to injury if you begin with the wrong distance, duration, or frequency. Building a strong structural foundation during the first few weeks is crucial as you build the ultimate distance.

All FIT4MOM training plans are designed to help mama achieve her distance goal with slow increases in mileage and time. We have prepared multiple plans to help her train smart over 8 weeks. The plan you choose should depend on your current fitness and running habits.

While we have a 5K plan to take you from couch to 5K, we have purposely not provided a similar 10K or Half Marathon plan due to research linking overtraining to injuries with Half Marathon training in as little as 8 weeks. If you are interested in completing a longer distance but have not yet completed a 5K, we strongly recommend you begin with one of the 5K training plans and work your way up to the longer distances. This will keep you strong, healthy, and safe.

Training program options include:

5K TRAINING PLANS

TRAINING PLAN A: No running experience needed.

• Plan A was created as a true Couch to 5K training regimen. If you’ve never run, or haven’t run in the past 6 months, we strongly recommend you choose this plan. Training begins by alternating between running and walking for short periods of time to build your cardio foundation while introducing your body to the repetitive action of running.

TRAINING PLAN B: Run 1 mile consistently.

• Can you run 1 mile consistently? Great! This is the plan for you. While this plan begins with alternating between running and walking, it is slightly more aggressive with duration and mileage than plan A. The first few weeks are designed to help improve your cardiovascular endurance as well as train your body for longer runs.

TRAINING PLAN C: Avid 5K runner.

• Are you an avid 5K runner looking to get faster? This is your plan! Tempo runs will help you maintain a consistent race pace while alternating runs will help you increase your speed in a smart and injury-free way. This plan also includes steady pace running to ensure you are improving your cardiovascular endurance, as well.

10K TRAINING PLANS

TRAINING PLAN A: Run 2 miles consistently.

• If you can already run 2 miles consistently, this is the plan for you. You will be combining steady-state runs with workouts alternating running and walking. This will ensure you increase your mileage in a slow, safe way. You will complete 1 long(er) run each week.

TRAINING PLAN B: Complete a 5K consistently.

• If you have just finished your 5K training, you can move into training with this plan, which adds mileage slowly each week with alternating runs and also includes timed tempo runs to increase your average speed. You will complete 1 long(er) run each week.

HALF-MARATHON TRAINING PLAN

Complete 10K consistently.

• If you want to make the step from a 10K to a half marathon, this is the plan for you. Tempo runs are included to help you maintain a consistent pace, while alternating runs are included to help you increase mileage safely.