Tens of thousands of new and veteran runners every year use Todd’s FREE 5K101 program and go on to conquer some pretty amazing challenges.

We have Sunday runners to triathletes, ironman finishers, and more marathon runners than we can count…and they all started right here at Running Mate! Don't put off your fitness goals any longer, lace up and hit the road now!

Train for your first 5K

Beginners, this is your starting line! Grab the FREE 5K101 couch-to-5K podcast or download the 5K101 smartphone App for Android or iPhone to select your favorite playlist. Either way, you’re just 8 short weeks away from running your first 5K race without stopping!

Got a need for SPEED?

Already run a few races and looking to set a new personal best record? Download the Running Mate Fastest 5K training program and you’re guaranteed to drop your average running speed.  No other program in the world offers this level of coached audio training for runners who want to run faster!

Step it up to 10K

So now that you’ve trained hard and checked the 5K off your bucket list, what’s next?  The 10K of course! Download 10K101 for a full 6 weeks of mixed fartlek style speed and endurance running workouts, set to high energy music and personally coached by Todd Lange.

Half Marathon Training

The long awaited and much anticipated sequel to 10K101 is finally here!  The Running Mate half-marathon training program, personally coached by Todd Lange, will take you farther than you ever thought possible.  This is an extension of 10K101, designed to take runners from running 10K to 13.1 miles.

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Special Offer! Buy the Running Mate half-marathon program Combo Package
and get the Fastest 5K program FREE!

That's a $10 value & it's all yours when you purchase the half-marathon combo pack training program!

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Our Mission
At Running Mate, our mission is to help beginners and couch potatoes to get up off their tails and find new life and energy through running.  We provide you with all the tools, all you have to do is hit play and take that first step.  The road awaits…
The Running Mate Philosophy
Every step you take is a step in the right direction.  You will have amazing runs when you feel like you could run forever and you will have terrible runs that leave you out of breath and ready to quit, but if you stick with it you will continue to reach new heights.  You’ll run faster.  You’ll run farther.  But most of all you will discover a passion for exercise that you never knew existed.
The Running Mate Promise
We make this simple promise to all our fellow Running Mates; if you follow these running training programs exactly as they are laid out, and commit to running your best just 3 days per week, you will be successful in reaching your goals.  Anything is possible when you hunker down, push your reservations aside, and put forth your best effort.
Patellofemoral pain syndrome (PFPS), or “runner’s knee,” is the irritation of the cartilage on the underside of the patella (kneecap). About 40 percent of running injuries are knee injuries.  Taking extra rest days and reducing your mileage is necessary. Run every other day at the most and only as far as you can go without pain.  In some cases, it is best to take 2-3 weeks off completely to recover.
It’s not shocking that about 15 percent of all running injuries strike the foot.  With each step, our feet absorb a force several times our body weight. Plantar fasciitis, small tears or inflammation of the tendons and ligaments that run from your heel to your toes, is usually the top foot complaint among runners.  Recovery time can range from three months to a year, but six months is fairly typical.  In the meantime, consider cycling, pool running, or using an elliptical to help you maintain fitness, but only if you can do those activities without pain.  Do not try to run through the pain, you’ll only make it worse.  Just get your rest and resume once you are pain free.
“Shinsplints” refers to medial tibial stress syndrome, an achy pain that results when small tears occur in the muscles around your tibia (shin bone). This makes up about 15 percent of running injuries.  When the first twinges of pain strike, back off your running to a comfortable level for a few days to a week, then slowly up your mileage using the 10 percent rule (no more than 10 percent increase per week).

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