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The #BadassLadyGang5K Week 2 Training Plan

#BadassLadyGang5K Training: Week 2

#BadassLadyGang5K week 1 training, CHECK! (What’s the #BadassLadyGang? CLICK HERE to find out!) Time flies when you’re having fun, right!? Before we head into week 2, let’s take a moment to reflect on how the first week went.

  • What worked?
  • What didn’t work?
  • Are you having a tough time getting motivated?
  • Are you feeling fatigued running towards the end of the day?
  • Was it too easy? Too hard? Just right?
  • How are you feeling about the goal you set last week?

Write your answers to these questions down and then set some intentions and goals for the upcoming week. The best way to keep your eyes on the prize is to focus on what you can accomplish each and every day. Sometimes that means swapping a rest day with a speed day. Sometimes that means taking all your frustration and putting it into your speed work. Do what works for you! Just remember, the plan is supposed to push you. Neither plan is supposed to feel easy.

This week, try working with a mantra: a word or phrase that helps you stay present when you start to doubt yourself. I have three mantras I use whenever I’m running down an impossible goal: “No regrets, no excuses,” “I can do hard things” and “You are not a quitter.” Some days, one mantra may resonate more than another, but each mantra motivates me to keep fighting whenever I start to struggle or feel defeated. This week, play with finding a mantra or multiple mantras that work for you.

Most importantly, try to have fun! Whenever you talk about your training, take the words “have to” out of your vocabulary and replace them with “get to.” Running is a choice you make each and every day. It’s an opportunity to show up for yourself so that you can continue putting your strongest foot forward. Celebrate that!

Otherwise, you know what to do! We’re almost halfway to virtual #BadassLadyGang5K race day! Don’t forget to share your training on Instagram by tagging #BadassLadyGang5K for a chance to be featured on the Women’s Running homepage!

Until next time, #RunSelfieRepeat.


Two #BadassLadyGang5K Training Plans From Kelly Roberts

Kelly Roberts Explains The #BadassLadyGang5K And What It Means

Click here to download the full PDF.

Click here to download the full PDF.

Run Selfie Repeat

Run Selfie Repeat

My name is Kelly Roberts, and I'm the former president of the "I Hate Running Club." No—but really. While struggling to grieve the loss of my brother and maintain a healthy body weight (after losing more than 75 pounds), I thought, "What better way to run from my problems than to actually run from my problems?" Since those painful first runs, I've conquered everything from marathons to 5Ks and haven't looked back. I created my blog,, to inspire others to get active while making them laugh hysterically—because laughing, in my opinion, is the solution to everything. You can find me on Twitter and Instagram (mostly eating cheese burgers, taking selfies with handsome men and terrorizing my sister) @KellyKKRoberts or on my YouTube channel!