Welcome to MIRROR Sport: 5K Run Program!

Head Coach Lance Parker and his team of expert trainers are here to lead you through a mix of weekly runs, strength training sessions, and essential active recovery days. The goal of this well-rounded, approachable program is to hit race day feeling strong and confident as you cross the finish line.

The program is eight weeks long and designed for beginners who are just starting their running journey or those who’ve run in the past, but took an extended period of time off. Experienced runners are also welcome to join, but we recommend altering the runs and workouts to meet you at your current level of fitness if necessary.

Before you begin, be sure to download our Training Guide to help on your 5K journey. It includes a daily schedule designed by Coach Lance, tips on how to measure your run intensity, information on the trainers, and more.

Download the Training Guide

Meet the Trainers

Lance | Head Coach

An Oklahoma City native, Lance played professional soccer for 7 seasons before launching his own performance coaching company. With a specialty in cardiometabolic testing, Lance is able to provide his clients with a deep understanding of what physiological limitations may be holding them back and how to improve them. An avid runner, he is currently training for the 2022 Leadville 100-Mile Trail Race.

Learn more about Lance

Hollis | Strength Coach

Hollis began seriously running in college while competing in triathlons and has been hooked ever since. She has completed countless races of all lengths, from 5Ks to ultra-marathons, and is currently training for her first 100-miler.

Learn more about Hollis

Ashtain | Strength Coach

Ashtain is a certified functional strength coach who has helped many runners reach their goals through strength cross training. She teaches barre, boxing, cardio, strength, and stretch on The Mirror, where she helps the community unleash their inner “Bad Ash.”

Learn more about Ashtain

Xtina | Strength Coach

Xtina is a NASM-certified trainer, fitness model, and former Radio City Rockette known for her no-nonsense workouts and emphasis on form. A veteran of five Spartan Races, she loves obstacle course racing and will compete in her first race of the year this June.

Learn more about Xtina

Access thousands of workout classes with MIRROR, live or on demand. From Pilates to strength and weight Training, MIRROR transforms your home into a complete home gym.