Written by Abby Hamedl, Track Shack Retail Team and Five and Dime Athlete
I went from running a 5K at 7:00/mile in April to running a half marathon at 6:53/mile in December. I also made other improvements throughout the year—breaking a 10-year-old 5K PR in September with a 6:15/mile average, and running a 5-mile race at 6:29/mile in October.
What changed? It’s actually quite simple: I joined Track Shack’s Five and Dime Training Program.
From High School Success to College Burnout
I ran high school cross country and track in a small town in Pennsylvania and quickly realized running could be my ticket to college. Four years flew by, and eventually I signed an NLI to a small Division II university nearby. Like many collegiate female athletes, I suffered multiple overuse injuries during the few seasons I competed. I went from loving my sport to hating it in just a few short weeks.
Long story short, I stepped away from running entirely. Over the next few years, I went through spurts of training, but I never fully committed to the sport again until early spring of 2025.
Finding My Way Back to Running
I had so many unmet goals from how my college career ended. When I returned to training, I wanted to not only improve my speed, but more importantly, learn to love running again. I started by rebuilding my mileage base from virtually nothing, slowly and intentionally. Once I had a base, I introduced workouts designed to increase my speed.
I ran my first 5K of 2025 in April, averaging 7:00 per mile, and I was stoked. It was the fastest 5K I had run in years. As I talked with others about my goals, especially my desire to get back to pre-injury times like sub-19-minute 5Ks, someone suggested I try Five and Dime.
Taking the Leap into Five and Dime
I was nervous showing up to my first practice. I had not run workouts with others in a long time and had grown comfortable training alone. I worried I would not be able to keep up or complete the workouts written for the group. All of those worries disappeared once I was there.
Everyone was welcoming, and it was easy to blend into a group of like-minded runners working toward similar goals. After just a couple of practices, I felt fully integrated. A true sense of camaraderie forms within the group. I have built friendships through Five and Dime and often meet teammates on non-practice days to run together.
The Power of Training Together
There are runners in the group who train at similar paces, which pushes me to work harder and keeps me accountable. Knowing others expect me to be there makes a huge difference. The support is unwavering, not just from the group, but from our coach as well, who consistently celebrates both big and small wins, whether it is a PR or a new distance completed.
Why Coaching Makes the Difference
Training with a group reminded me how much I missed having an experienced coach present. Having on-site coaching allows for a far more individualized approach than online or virtual programs. Many of us are on different racing schedules, and workouts are modified to align with upcoming races and personal goals.
Another major benefit is injury prevention. No two runners are the same. Some thrive on higher volume, while others require less. After my less-than-ideal collegiate coaching experience, this was a huge selling point for me. I can comfortably communicate how my body is responding to training and receive thoughtful modifications that prevent injury or burnout.
There have even been days when I was not running like myself, and Coach noticed immediately, checking in and adjusting my workout on the spot. These are benefits you simply do not get with an online program.
The Results and What to Expect
The workouts vary weekly, creating a well-rounded training regimen that develops both speed and endurance. The results have shown up not only in my 5Ks and 10Ks, but across all of my race performances. Outside of practice days, I also run three to four additional days per week, including a long run, which helps maintain a strong mileage base that is essential for performance.
Over six months, my times improved dramatically, and the only change I made was joining Track Shack’s Five and Dime Training Program. I am the fastest I have ever been, and I am still getting faster.
Before joining, I was already running about 25 miles per week, so results will vary depending on your current base and goals. Your coach will help determine what training approach is best for you.
If you are looking for a program that prioritizes performance, longevity, and community, Five and Dime might be exactly what you are missing.
Learn more about Track Shack Training Programs!
About the author
Abby is a member of the Track Shack retail team and trains with the Five and Dime program. She is also Track Shack’s retail content creator and can often be seen on our social media channels, sharing product insights, training tips, and life on the run. She enjoys helping runners find the right shoes, gear, and training tools to support their goals.