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For the girlies who want to enter their running era but aren't sure where to start! 

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Hi, I’m Geisha Rene—a former professional dancer turned fitness coach and mom who knows how overwhelming life can get. After a messy divorce and moving back to Canada as a single mom, I found myself at rock bottom, losing touch with the confident, passionate woman I once was.

In 2024, I transformed my life with just 10 minutes of daily movement, shedding over 50 pounds and rediscovering my strength and joy. Now, I’m on a mission to help busy moms like you feel strong, confident, and energized.

You deserve to feel amazing, and I’m here to help you get there. 💕

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This is for the girlies who want to enter their running girl era. The program is designed to take you from not running at all to being able to complete your first 5k. 

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- You'll need
- Yoga Mat
- Strava app to track your runs
- Running Shoes

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Home of Hypilates!

First Run

Running Program - GeishaRene.pdf

At Home Workout

Run  

At Home Workout 

Run 

Stretch

Rest Day 

Timed Run 

Distance Run

Day 6 - Stretch

Interval Run

Steady Run

Timed Run

5km Run! 

YOU MADE IT! 

Welcome To Your Program!

Welcome

Roll your ankle in both directions. Repeat the 2nd rep with the other leg. Do this for 30 seconds each side. 

Ankle Rolls

Quad Stretch

Alternate between both legs for 30 seconds.

Dynamic Calf Stretches

Alternate between heel walks and toe walks for 30 seconds. 

Heel Toe Walks

Keep your knees soft during these jumps, don't stiffen your legs. 

Calf Jumps

Do 30 seconds of leg swings on 1 leg, repeat on the other side. 

Leg Swings

Do 30 seconds of side leg swings on one leg, repeat on the other side. 

Side Leg Swings

Warm-up

This is your first run, focus on getting this done as best you can! The goal for today is to get comfortable with running intervals. 

Run for 1 minute. This should be a challenge, push yourself for the entire 2 minutes at about 70-80% effort. 

Jog/Walk for 2 minutes. This should be a slow, easy pace that you can do without getting winded. You can also walk for this interval. 

Do this for a total of 15 minutes, as many times as you can. 

Run Interval

15 Minute Interval Run

Static Calf Stretch

Hold this stretch for 60 seconds, take deep breaths and try to fall deeper into the stretch on every exhale.

Forward Fold

Repeat the second rep with the other leg. 

Hamstring Stretch

Hip Opening Stretch

Cool Down

Jumping Jacks

Knee To Elbow

Butt Kicks

Alternatine Toe Touches

Form: Stand with your feet shoulder-width apart. Lower your body as if sitting back into a chair, keeping your chest up and knees tracking over your toes. Push through your heels to return to standing.

Muscles Targeted: Quads, hamstrings, glutes, and core.

Why It’s Important for Runners: Squats build strength in your quads, hamstrings, and glutes, which are the primary muscles used in running. Strengthening these muscles helps improve running efficiency and reduces injury risk.

Bodyweight Squats

Form: Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Lower back down with control.

Muscles Targeted: Glutes, hamstrings, and core.

Why It’s Important for Runners: Strong glutes help stabilize your pelvis and prevent knee and hip injuries. Glute bridges target your posterior chain (the muscles on the back of your body), improving power and stability while running.

Glute Bridges

Form: Start on your knees with your hands shoulder-width apart on the floor. Lower your chest toward the ground, keeping your body in a straight line from shoulders to knees. Push back up.

Muscles Targeted: Chest, shoulders, triceps, and core.

Why It’s Important for Runners: Push-ups build upper body strength, which helps with running posture and arm drive. A strong upper body improves overall stability, especially during long runs.

Modified Push-ups

Do this exercise on the right leg.

Form: Begin on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back while keeping your hips level. Hold briefly, then return to the starting position and repeat.

Muscles Targeted: Core, lower back, glutes, and shoulders.

Why It’s Important for Runners: This move improves core stability, balance, and coordination, all of which are essential for maintaining good running form, especially during longer runs.

Bird Dog

Do this exercise on the left leg.

Form: Begin on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back while keeping your hips level. Hold briefly, then return to the starting position and repeat.

Muscles Targeted: Core, lower back, glutes, and shoulders.

Why It’s Important for Runners: This move improves core stability, balance, and coordination, all of which are essential for maintaining good running form, especially during longer runs.

Form: Start in a push-up position with your forearms on the floor. Keep your body in a straight line from your head to your heels, engaging your core and glutes. Hold this position.

Muscles Targeted: Core, shoulders, and glutes.

Why It’s Important for Runners: A strong core helps you maintain proper posture while running, preventing fatigue and reducing strain on your back and hips. Planks enhance overall stability and support your stride.

Full Plank

Workout

Hold the stretch for 30 seconds on each leg.

Hip Flexor Stretch

Hold the stretch for 60 seconds. On each inhale and exhale try to fall deeper into the stretch. 

Child's Pose

Run for 20 minutes. Continuous light jogging (can alternate walking if needed).

Form: Keep an upright posture with a slight forward lean from the ankles. Relax your shoulders, keep your arms bent at 90 degrees, and swing them naturally by your sides without crossing your body. Take shorter, quicker strides, landing softly on your midfoot and rolling through your foot as you push off.

Why It’s Important: This easy run is about building endurance without pushing too hard. Running at a conversational pace helps develop aerobic capacity, which is crucial for being able to run longer distances. It also promotes good running form and helps build the habit of running consistently.

Continuous Timed Run

Alternate between legs. 

Form: Step forward with one foot and lower your body until both knees are bent at 90 degrees. Your back knee should hover just above the floor. Push through the front foot to return to standing and repeat on the other leg.

Muscles Targeted: Quads, hamstrings, glutes, and core.

Why It’s Important for Runners: Lunges mimic the single-leg motion of running, helping to build unilateral strength and balance. They strengthen key running muscles and improve stability, making your strides more powerful and efficient.


Forward Lunges

Do this on the right leg.

Form: Lie on one side with your legs straight. Lift the top leg toward the ceiling while keeping it straight, then lower it back down with control.

Muscles Targeted: Outer glutes (gluteus medius) and hips.

Why It’s Important for Runners: Strengthening the gluteus medius helps stabilize your hips and prevents excessive side-to-side motion, which can reduce the risk of hip and knee injuries during running.

Side Lying Leg Raises

Do this on the left leg.

Form: Lie on one side with your legs straight. Lift the top leg toward the ceiling while keeping it straight, then lower it back down with control.

Muscles Targeted: Outer glutes (gluteus medius) and hips.

Why It’s Important for Runners: Strengthening the gluteus medius helps stabilize your hips and prevents excessive side-to-side motion, which can reduce the risk of hip and knee injuries during running.

Form: Lie face down with your arms extended in front of you. Simultaneously lift your arms, chest, and legs off the ground, engaging your lower back and glutes. Hold briefly, then lower back down.

Muscles Targeted: Lower back, glutes, and shoulders.

Why It’s Important for Runners: A strong lower back helps maintain good posture while running. This exercise strengthens your posterior chain and improves overall back and core stability, supporting a more upright running form.

Superman

Form: Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower one arm and the opposite leg toward the floor while keeping your lower back pressed into the ground. Return to the starting position and switch sides.

Muscles Targeted: Core and hip flexors.

Why It’s Important for Runners: Dead bugs are great for building core strength and coordination, which help stabilize your body while running, reducing unnecessary movement that can waste energy.

Dead Bugs

Hold set 1 on the right side, hold set 2 on the left side. 

Form: Start lying on your side with your elbow directly under your shoulder. Lift your hips off the ground so your body forms a straight line from head to feet. Hold this position, then switch sides.

Muscles Targeted: Obliques, core, shoulders, and glutes.

Why It’s Important for Runners: Side planks target the obliques and help build lateral stability. This is crucial for runners to maintain balance and prevent rotational forces that can strain the spine and hips.

Side Plank

Run 2km at a comfortable pace, remember this is week 1 so it is okay if you have to walk, jog and run! 

Form: Focus on maintaining a steady pace while practicing efficient running form. Keep your head up, shoulders relaxed, and core engaged. Pay attention to your foot strike and try to land softly on your midfoot. Keep your breathing controlled and rhythmic.

Why It’s Important: Pace runs train your body to maintain a consistent pace over longer distances. This run will help you increase your stamina, allowing you to tackle the 5K distance more easily. Running at a specific pace also helps you develop pacing strategies, which are crucial for racing or endurance events.

Run for 1 minute. This should be a challenge, push yourself for the entire 2 minutes at about 70-80% effort. 

Jog/Walk for 2 minutes. This should be a slow, easy pace that you can do without getting winded. You can also walk for this interval. 

Do this for a total of 20 minutes, as many times as you can. 

20 Minute Interval Run

Do this all on the right leg.

Form: Step onto a sturdy surface (like a bench or stair) with one foot, driving through your heel to lift your body up. Step back down and repeat on the other leg.

Muscles Targeted: Quads, hamstrings, glutes, and calves.

Why It’s Important for Runners: Step-ups improve single-leg strength and balance, which are essential for running. They help develop power in your stride and strengthen the muscles used in the push-off phase of your run.

Step Ups

Do this all on the left leg.

Form: Step onto a sturdy surface (like a bench or stair) with one foot, driving through your heel to lift your body up. Step back down and repeat on the other leg.

Muscles Targeted: Quads, hamstrings, glutes, and calves.

Why It’s Important for Runners: Step-ups improve single-leg strength and balance, which are essential for running. They help develop power in your stride and strengthen the muscles used in the push-off phase of your run.

Form: Stand with your feet hip-width apart, arms by your sides or holding onto a chair/wall for balance. Slowly rise onto the balls of your feet, lifting your heels as high as possible while keeping your core engaged. Hold for a second at the top, then lower back down slowly. You can do this with bodyweight or while holding light weights for added resistance. Aim for controlled movement to really engage the muscles.

Muscles Targeted: Calves (gastrocnemius and soleus muscles), with additional engagement in the ankles, feet, and stabilizing muscles.

Why It’s Important for Running: Calf raises strengthen the muscles in your lower legs, which are critical for propelling you forward when you run. Strong calves improve your push-off phase, help stabilize your ankles, and reduce the risk of lower-leg injuries like shin splints or Achilles tendon issues. They also help absorb the impact with each step, reducing strain on your knees and hips.

Calf Raises

20 minutes of continuous  steady jogging. This should be a pace that isn't challenging and you should be able to maintain for the entire 20 minutes. Don't go too fast, stay at a comfortable speed. 

Form: Keep an upright posture with a slight forward lean from the ankles. Relax your shoulders, keep your arms bent at 90 degrees, and swing them naturally by your sides without crossing your body. Take shorter, quicker strides, landing softly on your midfoot and rolling through your foot as you push off.

Why It’s Important: This easy run is about building endurance without pushing too hard. Running at a conversational pace helps develop aerobic capacity, which is crucial for being able to run longer distances. It also promotes good running form and helps build the habit of running consistently.

20 Minute Run

Form: Start by standing tall with your feet hip-width apart. Step your right foot out to the side while keeping your left leg straight, bending your right knee and pushing your hips back as if you’re sitting into a chair. Lower your body until your right thigh is nearly parallel to the ground, keeping your chest lifted and core engaged. Push through your right foot to return to the starting position, and then repeat the same movement to the left side. Continue alternating sides.

Muscles Targeted: Quads, hamstrings, glutes, inner thighs (adductors), and core.

Why It’s Important for Running: Side lunges target muscles that aren’t heavily used during forward running but are crucial for stability, balance, and injury prevention. By working the inner thighs and glutes, this exercise helps improve lateral stability, which is essential for avoiding imbalances that can lead to injuries like IT band syndrome. Side lunges also improve hip mobility, ensuring smoother, more efficient strides during your runs.

Alternating Side Lunges

Form: Start in a glute bridge position with your hips lifted. Slowly lift one foot off the ground and bring your knee toward your chest, then lower it back down and switch sides.

Muscles Targeted: Glutes, core, and hip flexors.

Why It’s Important for Runners: Glute bridge marches build hip strength and stability, essential for a strong, efficient stride and proper running mechanics.

Glute Bridge March

Run 2.5k at a consistent pace.

Form: Focus on maintaining a steady pace while practicing efficient running form. Keep your head up, shoulders relaxed, and core engaged. Pay attention to your foot strike and try to land softly on your midfoot. Keep your breathing controlled and rhythmic.

Why It’s Important: Pace runs train your body to maintain a consistent pace over longer distances. This run will help you increase your stamina, allowing you to tackle the 5K distance more easily. Running at a specific pace also helps you develop pacing strategies, which are crucial for racing or endurance events.

Run for 3 minutes. This should be a challenge, push yourself for the entire 2 minutes at about 70-80% effort. 

Jog/Walk for 1 minute. This should be a slow, easy pace that you can do without getting winded. You can also walk for this interval. 

Do this for a total of 20 minutes, as many times as you can. 

25 Minute Interval Run

Squat With Pulse

Do this exercise on the right leg. 

Form: Stand with one foot elevated behind you on a bench or chair. Lower your body until your front thigh is parallel to the ground. Push through the front heel to return to standing.

Muscles Targeted: Quads, glutes, and hamstrings.

Why It’s Important for Runners: This single-leg exercise strengthens the quads and glutes while improving balance and stability, both crucial for powerful, injury-free running.

Bulgarian Split Squats

Do this exercise on the left leg. 

Form: Stand with one foot elevated behind you on a bench or chair. Lower your body until your front thigh is parallel to the ground. Push through the front heel to return to standing.

Muscles Targeted: Quads, glutes, and hamstrings.

Why It’s Important for Runners: This single-leg exercise strengthens the quads and glutes while improving balance and stability, both crucial for powerful, injury-free running.

Russian Twists

Do this on the right side. 

Form: Start lying on your side with your elbow directly under your shoulder. Lift your hips off the ground so your body forms a straight line from head to feet. Hold this position, then switch sides.

Muscles Targeted: Obliques, core, shoulders, and glutes.

Why It’s Important for Runners: Side planks target the obliques and help build lateral stability. This is crucial for runners to maintain balance and prevent rotational forces that can strain the spine and hips.

Do this on the left side. 

Form: Start lying on your side with your elbow directly under your shoulder. Lift your hips off the ground so your body forms a straight line from head to feet. Hold this position, then switch sides.

Muscles Targeted: Obliques, core, shoulders, and glutes.

Why It’s Important for Runners: Side planks target the obliques and help build lateral stability. This is crucial for runners to maintain balance and prevent rotational forces that can strain the spine and hips.

25 minute continuous run. This should be a steady pace that you can maintain for the entire 25 minutes. 

Form: Keep an upright posture with a slight forward lean from the ankles. Relax your shoulders, keep your arms bent at 90 degrees, and swing them naturally by your sides without crossing your body. Take shorter, quicker strides, landing softly on your midfoot and rolling through your foot as you push off.

Why It’s Important: This easy run is about building endurance without pushing too hard. Running at a conversational pace helps develop aerobic capacity, which is crucial for being able to run longer distances. It also promotes good running form and helps build the habit of running consistently.

25 Minute Timed Run

Form: Step forward with one foot and lower your body until both knees are bent at 90 degrees. Your back knee should hover just above the floor. Push through the front foot to return to standing and repeat on the other leg.

Muscles Targeted: Quads, hamstrings, glutes, and core.

Why It’s Important for Runners: Lunges mimic the single-leg motion of running, helping to build unilateral strength and balance. They strengthen key running muscles and improve stability, making your strides more powerful and efficient.

Alternatine Reverse Lunges

Do this on the right leg. 

Form: Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee as high as possible without rotating your hips. Lower it back down with control.

Muscles Targeted: Glutes (gluteus medius and minimus).

Why It’s Important for Runners: Clamshells target the glutes and hips, helping to improve hip stability and alignment. Strong glutes reduce the risk of injuries like IT band syndrome and runner’s knee.

Clamshells

Do this on the left leg. 

Form: Lie on your side with your knees bent and feet together. Keeping your feet together, lift your top knee as high as possible without rotating your hips. Lower it back down with control.

Muscles Targeted: Glutes (gluteus medius and minimus).

Why It’s Important for Runners: Clamshells target the glutes and hips, helping to improve hip stability and alignment. Strong glutes reduce the risk of injuries like IT band syndrome and runner’s knee.

Bicycle Crunches

Run at a steady pace for 3km.

Form: Focus on maintaining a steady pace while practicing efficient running form. Keep your head up, shoulders relaxed, and core engaged. Pay attention to your foot strike and try to land softly on your midfoot. Keep your breathing controlled and rhythmic.

Why It’s Important: Pace runs train your body to maintain a consistent pace over longer distances. This run will help you increase your stamina, allowing you to tackle the 5K distance more easily. Running at a specific pace also helps you develop pacing strategies, which are crucial for racing or endurance events.

Run for 4 minutes. This should be a challenge, push yourself for the entire 2 minutes at about 70-80% effort. 

Jog/Walk for 1 minutes. This should be a slow, easy pace that you can do without getting winded. You can also walk for this interval. 

Do this for a total of 30 minutes, as many times as you can. 

30 Minute Interval Run

Bodyweight Squat To Overhead Press

Walking Lunges

Plank With Shoulder Tap

35 minutes of continuous running, it should be a pace you can maintain.

Form: Keep an upright posture with a slight forward lean from the ankles. Relax your shoulders, keep your arms bent at 90 degrees, and swing them naturally by your sides without crossing your body. Take shorter, quicker strides, landing softly on your midfoot and rolling through your foot as you push off.

Why It’s Important: This easy run is about building endurance without pushing too hard. Running at a conversational pace helps develop aerobic capacity, which is crucial for being able to run longer distances. It also promotes good running form and helps build the habit of running consistently

Do this on the right leg. 

Form: Lie on one side with your legs straight. Lift the top leg toward the ceiling while keeping it straight, then lower it back down with control.

Muscles Targeted: Outer glutes (gluteus medius) and hips.

Why It’s Important for Runners: Strengthening the gluteus medius helps stabilize your hips and prevents excessive side-to-side motion, which can reduce the risk of hip and knee injuries during running.

Do this on the left leg. 

Form: Lie on one side with your legs straight. Lift the top leg toward the ceiling while keeping it straight, then lower it back down with control.

Muscles Targeted: Outer glutes (gluteus medius) and hips.

Why It’s Important for Runners: Strengthening the gluteus medius helps stabilize your hips and prevents excessive side-to-side motion, which can reduce the risk of hip and knee injuries during running.

Do this on the right side. 

Form: Begin on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back while keeping your hips level. Hold briefly, then return to the starting position and switch sides.

Muscles Targeted: Core, lower back, glutes, and shoulders.

Why It’s Important for Runners: This move improves core stability, balance, and coordination, all of which are essential for maintaining good running form, especially during longer runs.

Do this on the left side. 

Form: Begin on your hands and knees in a tabletop position. Extend one arm forward and the opposite leg back while keeping your hips level. Hold briefly, then return to the starting position and switch sides.

Muscles Targeted: Core, lower back, glutes, and shoulders.

Why It’s Important for Runners: This move improves core stability, balance, and coordination, all of which are essential for maintaining good running form, especially during longer runs.

Run 5k at a consistent pace! 

Form: Focus on maintaining a steady pace while practicing efficient running form. Keep your head up, shoulders relaxed, and core engaged. Pay attention to your foot strike and try to land softly on your midfoot. Keep your breathing controlled and rhythmic.

Why It’s Important: Pace runs train your body to maintain a consistent pace over longer distances. Running at a specific pace also helps you develop pacing strategies, which are crucial for racing or endurance events.