Sisterhood Spring Couch-to-5K Training Program

For folks who grew up DREADING the mile run in P.E. class, VOLUNTARILY running, even paying MONEY to register for running, 3.1 miles seems like total crazy town. But if you have been exercising a while, as you start to gain more confidence in your abilities, you will start to hear a little voice wonder… What if I could run?

What if running a mile is a totally achievable goal?

What if you could run another mile after that? And another one?

You’ve made it through HIIT exercise classes with me before… Surely running can’t be that much worse?

SIS, you GOT this!

I think a 5K is a totally achievable goal for you to hit this summer…even before June 3rd which is when a group of us Sisters is meeting up IN REAL LIFE in Dubuque, Iowa, to run the Grandview Gallop!

Could you just lace up your shoes and go for it? Yes. But it would be pretty miserable.

I put together a training plan to have you race-ready in just the next 31 days. You’ll start out with run/walk intervals for 30 minutes three times a week and work your way up to race day.

P.S. It’s okay to take walk breaks even during the race!

You know I love community, and there’s nothing like a race to make you feel super loved and supported. Races often support a great cause and have some kind of fun incentive for finishers. 

• The annual Outrun the Rays 5K for Melanoma awareness is adding to its event this year! Participants can register for the 5k, fun run, or bike ride, happening in Peosta, Iowa, on May 20, 2023.

• The Des Moines area has multiple races planned for the summer, ranging from fun runs to marathons. Access the schedule and registration links here

• And my friends in the Overland Park, Kansas, area, the Stars & Stripes 5K and Fun Run is a great way to kick off Independence Day weekend! They even offer a virtual race option for those who reside out of town but wish to take part!

…and all of these races are achievable if you hop on this training plan ASAP!

Grab a friend, set a goal, and get ready to race! 

Don’t have a fitness friend? Our exclusive Facebook group is AWESOME and so supportive. Learn more about SIS membership here.

Get your simple printable training plan by clicking the link below.