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Your first 5k

Progressive Running + Yoga + Coaching


So you want to start running.

And maybe you don’t know exactly where to start.

Or maybe the idea of doing it on your own is overwhelming.

You have questions like where do I start? and how do I do it safely?

Maybe you’ve tried running before, but never really “got it”.

Or maybe it was too hard. Or you had questions and no one to ask. Or maybe you just needed a good plan.

We totally get it.

We’ve been there too.

That’s why we created this accessible, slow progression program to help you go from WALK to JOG to RUN, injury-free and with ease.

“Running is about finding inner peace, and so is a life well lived.”

– Dean Karnezes

What to Expect


5k Training Plan

Live Group Coaching

Yoga + Resources for Runners

Why We LOVE Running


It’s no secret that we love a great yoga class. The physical, physiological, mental, and emotional support that yoga offers is unlike anything else. I mean, who doesn’t love open hips, a great memory, and a clear mind?!

In terms of improving overall health and wellbeing, yoga does more to help clear the mind, reduce overall stress, relieve chronic pain, and support the nervous system than any other form of exercise

In fact, it’s so good at supporting overall wellness and wellbeing, that most people believe yoga is the only exercise needed to stay healthy

And that is partially true. But there is one category of overall wellness where yoga falls short. And that gap is exactly why we created this program. 

Cardiovascular health, or heart health, is that category. 

Luckily, there is a way to get the heart rate up regularly. And with the right plan, and the right coach, you can slowly, and steadily, build up enough endurance to begin running up to 3 miles, all while improving cardiovascular health and preventing injury.


Running is alone time that lets my brain unspool the tangles that build up in my mind

Community. Grounding. Wellbeing.

What makes this program unique


Here at BTL, we believe developing a safe, injury free practice begins with a smart plan and the right cross-training. That’s why we created a steady walk-to-run program that keeps your body safe and gives you plenty of time to slowly and steadily build up to a run.

It’s not a new concept, friend. But what ours offers is totally unique. 

Because unlike most run programs, we also offer you lots of yoga, stretch support, cross-training, strength building, and mindset work to help you not only complete the goal, but do it with ease and grace that yoga offers.

Over time, you will slowly build endurance and increase your pace.

With ease, you’ll build strength and improve postures.

And with consistency, you’ll be injury-free, strong, and clear-minded as your run 3.1 miles (or 5 kilometers) and run your very first 5k!

Meet Your Instructor

Caitrin was introduced to yoga as a way to supplement a running regiment that had left her sidelined with a hip injury.

What began as a physical practice to allow her hip to heal quickly transformed into a practice that provided mental clarity and emotional healing.

Caitrin completed her 200 hour yoga teacher training through in power yoga in 2013.

Off the mat, Caitrin is a licensed mental health counselor and a teacher at a therapeutic school.

She believes strongly in the whole-body approach to health and loves that yoga offers a beautiful medley of physical health, mindfulness, and mental well-being.

She believes that yoga offers a space to challenge oneself physically, while also challenging mental patterns that can stand in the way of achieving a greater happiness.

Caitrin Run Program 5k 10k Yoga for Runners

“Running is about finding inner peace, and so is a life well lived.”

– Dean Karnezes

What is Included in this course?

This comprehensive and encouraging running program offers you everything you need to feel confident and comfortable to get up off your couch and slowly progress from walking, to jogging, to running, with plenty of cross-training support offered with pre-recorded yoga classes.

Included in this Program

+ 12-week safe walk-to-run program

+ Cross training yoga classes (5-20 min)

+ Breathwork and meditation for runners (audio)

+ Weekly wellness tips to help you build into better well-being

+ Quotes, inspiration, mindset work

+ PDF workbook

+ Weekly accountability and group coaching

+ Private community

Frequently Asked Questions

Join us for this 12-week couch to 5k running program that will motivate you to get moving, stretch, strengthen, and run with the support of a coach and an entire community of other new runners.

Do I need running experience to join?

Not at all! This program is designed for people new to running, or for former runners looking to get back into practice.

How far will I run?

Each week, you will be given short runs and one longer-distance run. We start super slow, with walk/jogs to get in the habit of moving. By week 12, we’ll work up to a 5k or 3.1 miles.

What are the group coaching sessions like?

We keep it casual, checking in with how you’re doing, making sure you have the resources and support you need to keep going. If you have questions, if things come up during your training, you can ask them there.

Do I have to do the group coaching to participate?

The calls are not required. If you have questions and cannot attend live, just send us an email and we’ll answer your question during the session.

Are there any group runs?

There are no group runs. We do this entire program self-paced and virtually, so you can participate from anywhere in the world!

How does it work?

When you sign up for this program, you receive immediate access to the PDF workbook, yoga and meditation class library, and additional resources for runners. You will keep access of this version of the program for life. 

What if I have more questions?

You can email us using the contact form on our website.

Ready to start running?


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