Sol Movement – 5K Program

​For most women, a 5K race is the first competitive distance that they try. The 5K distance is the most popular running race distance in the US and UK as it is fun and easy to train for – you can get that race t-shirt without spending 20 weeks training or logging lots of miles. Sol Movement offers two excellent training programs to help you meet your goals, whether you’re just starting out or looking to set a new personal best.


5K for the Experienced Runner

If you’re an experienced runner and looking to improve your race times the Sol Movement Experienced 5K program is designed to help you improve your strength and speed.  This program includes a detailed schedule as well as videos on technique and information on training zones and nutrition in order to help you achieve peak performance. 


This 5K program includes three days of running workouts – focused on developing your strength, speed and endurance; the remainder of the weekly schedule includes our signature Fit in Five workouts and cross training to help build your strength to prevent injuries and improve overall fitness. In addition to the schedule, Coach Sara hosts a number of videos and weekly Q&A check-ins to prepare you for race day and answer any questions you have about your training as you progress through the program.

5K Experienced

  • The 5K program includes:​

    • 8-week training schedule with detailed workouts for treadmill or outdoor runs; strength workouts and yoga – all developed in a periodized plan for optimal training.

    • Coaching - The program includes a number of videos to help you throughout your training and prepare you for a great race day experience; these include: 

      • Program introduction and overview 

      • Fit in Five videos – over 70 videos that demonstrate all of the strength and yoga exercises that are included in your plan

      • Weekly updates to review the workouts for the week ahead

      • Tips and tricks for training nutrition – food as fuel

      • Race day nutrition

      • Mental toughness

      • Training zones

      • Race day preparations

      • Form and function

      • For one on one coaching please contact us or seeCoaching Solutions in our on-line Shop.

    • Weekly Check-in video in response to the topics raised in the prior week's community activity and to coach and guide the group for training in the week ahead, while encouraging any questions through the course of the week via 

    • Community – you will have access to Run with Sol private page on Facebook to share your experience with others in the program.

IMPORTANT: By entering the Sol Movement website or by using our blog, e-mails, purchasing or using our training programs, plans, services, and/or products, you are implicitly accepting and agreeing to our Terms & Conditions and Disclaimer. If you do not agree to these do not continue. If you engage in activity or exercise programs tendered under your use of Sol Movement website or any of its material or content you agree that you do so at your own risk.

For full details click on the links below. If you have any questions please email

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