Finish 2023 feeling STRONG and CAPABLE

Run 5K the ML Way

You CAN run a 5K before 2024.

Maybe movement has slipped down on your priority list lately?

Do your January fitness goals feel like a distant memory this October?

And yet…you don’t want to wait for 2024 to get moving.

Introducing: Run 5K the ML Way

A 10 week program to help you (re)build a running habit before the new year!

Does any of this sound familiar?

  • You know people run 5K (and more), but it feels too hard or too far for you.

  • You “used to” run but every time you try to restart, injuries sizzle and motivation fizzles.

  • Life is full, and you haven’t spent much time caring for yourself or your movement goals lately.

  • You don’t want to wait until 2024 for motivation to get moving!

Introducing: Run 5K the ML Way

Program Dates: Nov 1, 2023 - Jan 10, 2024
Investment: $175 SGD

A running program built on the Movement Labs pillars of

Education - Empowerment - Exploration

Let us guide you through the aches, worries, and low points of “getting started” -
so you hit January feeling strong, motivated, and capable !

What others say about training with Movement Labs

  • "An amateur & leisure runner, I signed up for my 1st half marathon & realized my own training was going nowhere. [Training with Holly] has worked out perfectly for me. The weekly training plans and her comments have given me tremendous insight into the world of running, and given me the confidence & ability to run further & faster, compared to my previous runs. "

    -Pat C.

  • "I was fortunate to find more than just a running coach with Holly. She taught me that running could be a sort of moving meditation that I could turn to in times when I needed to still my mind and focus on all the great things my body can do. With Holly's coaching, I was able to reach my goals for a 5K and 10K."

    -Camille B.

  • "It's been almost 6 months since I've started training with Holly, after knowing and following her journey as a fitness coach for over ten years, and I know that I have never been so confident about my physical activity commitments before. Holly accepts me as a whole human being and reminds me to be proud of the time I spend taking care of my body."

    -Olesya Z.

Maybe you’ve tried to DIY a program or “Couch to 5K” app,
then gotten stuck, injured, or off-track?

5K the Movement Labs Way provides:

  • What to do, when - including run workouts and strength & recovery sessions

  • Tips to track your runs so you see progress - which begets more progress!

  • Answers to all your questions - so you can skip the Google search scaries

  • Pep talks & love

  • Everything you need to START 2024 feeling faster, stronger, and running regularly

Hi, I’m Holly - and Run 5K the ML Way has lived in my heart for years. YEARS.

In 2008, I was living in Rochester, NY, deep in a soul-sucking PhD program and racing on a local trail running team. When the team’s sponsor (a running shoe store) needed some “Couch to 5K” coaches, I agreed to help out.

Over 3 years coaching 8-10 cycles of that program (and a few others), I learned from some phenomenal Head Coaches, completed my own coaching certifications, and finished my PhD. When my husband & I moved to Singapore in 2012, I opted out of research and began writing individualized run training for clients. Over the next 10 years, I trained in many other modalities, mostly in a quest to better help my running clients.

I’ve coached and taught lots of programs since those early days in Rochester, but for me - nothing matches the thrill of guiding folks through the first step, to see the possibilities of running. Since we relocated to Singapore in 2012, I’ve dreamt of bringing a group 5K program to life here.

And now, finally, with a studio to anchor our group runs (at 200 Upper Thomson Rd), it’s time. I’ve taken all my experience as a coach, plus everything I know about strength training and recovery, to build an even better program than I coached all those years ago. Introducing: Run 5K the ML Way.

Are you ready? Because I can’t freaking wait!

Program Dates: Nov 1 - Jan 10

What’s included in 5K the ML Way?

Program Dates: Nov 1, 2023 - Jan 10, 2024

  • Weekly workout schedule, including
     -Detailed descriptions of 2-3 Run workouts, printable PDF that you can keep forever
    -Suggested Strength & Recovery Workouts (from video library)
    -Guidance on how to schedule the week so it works for YOUR schedule

  • Video library of Strength & Recovery Workouts (15-20 min each)
    -Stream through our studio management app or via web browser

  • SIX Coached Run Sessions, Start/Finish @ 200 Upper Thomson Rd
    -Sessions are ~90 minutes and include a walk/run workout PLUS short strength session
    -Session Dates/Times:
    FRIDAYS Nov 10 & Dec 8 @ 18:15
    SATURDAYS Nov 18 & Dec 16 @ 17:00
    SUNDAYS Nov 26 & Jan 7 @ 8:00 AM

  • THREE Zoom Q&A sessions
    -Submit as many questions as you like, or ask live
    -Calls will be recorded and shared, with time stamps
    -Session Dates/Times: WEDNESDAYS Nov 8, 22, & Dec 27 @ 21:30

  • 10% discount off any Movement Labs classes (45 or 60 min, In Studio or Zoom) taken during the program period (Nov 1 - Jan 10)

  • ML Signature level of compassion, support & community

  • ZERO guilt, shame, comparisons, aesthetics-talk, or diet culture


    Your Investment: $175 SGD

    (Psssst - that’s <$18/week.)

We’re LIMITING the first group to 20 people!

 FAQs

  • Absolutely! This is a terrific on-ramp program for anyone who wants to start running again, for the first or fortieth time! You may not need the “Insider Info” tips, but you’ll still benefit from the run schedule, supplemental workouts, and energy of the group.

  • To start the program, you must be able to walk for 30 minutes without pain or significant discomfort. You should be cleared by your doctor and/or physio for running/higher impact activity. If you’re not sure if the program is for you, WhatsApp us or drop us an email with some details of your situation so we can advise!

  • This version of the program isn’t specifically tailored to postpartum folks. However, if you have a base of strength rehab (including single leg work), clearance from your OB/Physio, and tolerance for impact - you could likely join successfully. Feel free to WhatsApp us or drop us an email with some details of your situation so we can advise!

  • No problem - you’re welcome to complete the workouts on your own schedule, in your own timing. You’ll receive detailed descriptions of each workout, plus suggestions for how to track/time your sessions.

  • Not for this round. We’ve priced the inaugural version of this program very low, and want to keep things simple for our first launch. But the value of the program - even without the coached runs - far exceeds the cost.

  • Running is wonderfully portable - we’d love for you to practice “take away” workouts during these 10 weeks. We’ll help you identify the key workouts for the week(s) of travel, and give you some tips on how to get them done while out of town.

  • This program is designed to help you get moving, build an aerobic base, and establish a running habit. For a variety of reasons, it’s unlikely you’ll see an immediate change in your body composition. We do discuss other metrics of “success”, including improved aerobic capacity, greater ease in movement, better bloodwork results, and increased confidence - just to name a few!

  • We’ll put you in contact with our favorite rehab professionals so you can be assessed, treated, and get back in your sneakers ASAP. We will also recommend which Strength & Recovery videos would still be appropriate for you, and you’ll be welcome to join us as a walker, if possible. Finally, you’ll have the run training PDF workouts to keep forever, and to use when you’re fully recovered and ready to roll.

  • Then gosh, you’re gonna want all the support you can get! We’ll talk about when to take a run indoors, where you can access treadmills, and how to pass the time. We have a plan for “remote group runs”, if need be!

  • Nope - the group environment is for mutual support, whining, and growing together. This means we must be in the WHOLE experience together. We have open Group Runs on the agenda for 2024, though - so stay tuned!

  • One of the beautiful things about running is it’s portability and minimal needs. You’ll want a pair of sneakers/trainers and a watch or phone that can time intervals. That’s about it! And yes, we’ll talk about the characteristics of what to look for in sneakers during the first few weeks - but start with what you have!

This is it: Decision time.

If you want to be a runner by the new year, this is the program for you.

We’ll work together, struggle together, and hit 2024 - RUNNING - together.

We START on November 1, so don’t delay - snag your spot TODAY!