She Goes the Distance - Women's Distance Running Program

A new year means new goals — and the team at Upward PT is here to help you train smarter, feel stronger, and go the distance together.

She Goes The Distance is a women-only, 12-week distance run training program designed to support runners training for a 5K, 10K, or Half Marathon (21K). The program is led by Doctors of Physical Therapy and running specialists, blending expert guidance with a supportive, motivating group environment.

Whether you’re:

• returning to running after an injury
• training for your first race
• building consistency
• or chasing a strong, confident finish

this program meets you where you are and helps you progress safely and sustainably.

As physical therapists and runners, we take a whole-body, education-first approach to training. You’ll learn how to train, not just what to do, so you leave this program stronger, more confident, and better equipped for the long run.

The program includes:

• Group long runs and run club-style meetups
• Educational workshops on fueling, strength, mobility, recovery, running form, and shoes
• Access to PT expertise in a supportive, non-intimidating setting
• A welcoming community of women training toward similar goals

Our tiered structure allows you to select the level of support that best fits your goals, experience, and schedule.

Build consistency, confidence, and community

Includes:

• 12-week structured training plan (5K / 10K / Half options)
• 4-5 coached group long runs + additional run club meetups
• Access to PT “office hours” throughout the program for questions, troubleshooting, and guidance
• Bi-weekly educational workshops
• Pre-race prep party
• Race T-shirt
• Community support and accountability

Perfect for runners who want structure, motivation, and education in a fun group setting.

Structured training with added guidance and access to PTs

Includes everything in Strong Start, plus:

• 45-minute training plan consult & goal-setting session with a PT Running Specialist (a $200 value add on)
• Q&A support as training volume builds

Great for runners who want expert input and reassurance while still training mostly independently.

Feel strong, prepared, and confident on race day

Includes everything in Steady State, plus:

• Our 8-week Conditioning Program (strength & mobility), integrated with your run training
  (Normally $250, included at a reduced rate)
• Extra focus on durability, injury prevention, and race readiness

Ideal for runners who want the highest level of support and preparation heading into race day.

Our mission is to empower women through education, movement, and community at every stage of their running journey, because progress isn’t just about the miles you log, it’s also about who runs alongside you.

We can’t wait to see you on the road!
~ The Upward PT Team

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Host or Publisher Anna Friedman