Welcome to Burnsville / Lakeville Moms on the Run
Stop thinking you could never be a runner and start believing that you can achieve your fitness goals! Moms on the Run can help. We’re not a run club. We’re an instructor-led fitness program with coaching to motivate, educate and encourage you on your journey. You’ll make new friends, find accountability and have fun while working toward a healthier lifestyle.
We welcome all women, all ages and all fitness levels. We offer YEAR-ROUND programming for walkers to beginning runners to experienced runners. And we make it FUN! Walkers will be encouraged to follow an interval training schedule designed to maximize their fitness levels. Our “learn to run” program begins with mostly walking and gradually transitions to more jogging. Experienced runners will be challenged to improve their times and endurance through our intermediate and advanced training programs designed by our Fitness Director, Olympian Carrie Tollefson. We also offer a great selection of additional strength, flexibility, and cardio training formats throughout the year. We look forward to joining you on your fitness journey!
We welcome all women, all ages and all fitness levels. We offer YEAR-ROUND programming for walkers to beginning runners to experienced runners. And we make it FUN! Walkers will be encouraged to follow an interval training schedule designed to maximize their fitness levels. Our “learn to run” program begins with mostly walking and gradually transitions to more jogging. Experienced runners will be challenged to improve their times and endurance through our intermediate and advanced training programs designed by our Fitness Director, Olympian Carrie Tollefson. We also offer a great selection of additional strength, flexibility, and cardio training formats throughout the year. We look forward to joining you on your fitness journey!
Register Now for Winter 2018!
Session One: November 6th - December 22
Don't let your fitness hibernate! Surround yourself with encouraging, fitness-minded women like yourself to keep you motivated and accountable! Build your cardiovascular endurance, improve strength & speed, and maximize your caloric burn through our indoor strength and conditioning classes. Soak up some fresh air and maintain your base miles, or begin building endurance for those early spring races with our outdoor running/walking classes. Our flexible plans allow you to interchange any of our 11 classes each week - just pick the number of sessions you plan to attend each week, and you can change up the format weekly based on what your body needs and/or your schedule allows. All classes are created for every fitness level, and our coaches are excited to support you in achieving your goals! We can't wait to cheer you on as you find you find your strongest you! Cheers to what is sure to be an awesome season!
Indoor Strength & conditioning TrainingWe will combine strength training, plyometric exercises, and High Intensity Interval Training (HIIT) to optimize lean muscle development, increase VO2 max potentials, and maximize caloric burn. Prepare to be amazed at the difference these exercises can make for your running routine: stronger strides, quicker cadences, overall injury prevention...the benefits are endless - plus, we plan to have fun while doing it! Get ready to mix up things up! With a variety of equipment and exercise formats, we plan to keep your body guessing week in and week out, taking your fitness to the next level!
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Outdoor Run/walkDon't let the colder temps and shorter daylight hours keep you from your miles or force you inside! Bundle up and join us as we take on the paths of the South Metro! From walkers to runners, women will start at their own level and progress throughout the season. Choose from steady state cardio, interval training, or endurance options, and reap some of the many benefits that outdoor winter running provides (as compared to indoor treadmill workouts) including a higher potential caloric burn, greater glute activation, boosts in energy, immunity, & bone growth, reduction in tension & the affects of Seasonal Affect Disorder, and strengthening of the circulatory & respiratory systems. Not to mention the visual appeal of the ever changing scenery, the fresh air, the fun company, and the sense of accomplishment in being super hard-core!
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Accountability & Support
We can't wait to join you on your fitness journey! Our trained coaches and supportive teammates are excited to help you stay on track and reach your goals this winter!
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Class Meeting Details
Winter Session One: November 6 - December 22 (6 weeks)
Choose a class title below for a detailed overview.
Choose a class title below for a detailed overview.
Sunday - Morning Run/Walk (endurance option) - 8 am
Location for Destination Run: Varies each week
Join us as we explore various locations and routes throughout the South Metro. Routes will offer a variety of distances to accommodate mileage preferences and will be based on 1 hour class periods with options to reduce or add mileage as desired. Run or walk options available.
Join us as we explore various locations and routes throughout the South Metro. Routes will offer a variety of distances to accommodate mileage preferences and will be based on 1 hour class periods with options to reduce or add mileage as desired. Run or walk options available.
SUNDAY - Destination Run - 2PM
Location for Destination Run: Varies each week
Feeling adventurous? Join us as we explore various locations and routes throughout the Twin Cities/South Metro. Routes will offer a variety of distances to accommodate mileage preferences and will be based on 1 hour class periods with options to reduce or add mileage as desired. Run or walk options available. The tentative location will be emailed out at the beginning of each week, but will always remain dependent on weather and trail conditions.
Feeling adventurous? Join us as we explore various locations and routes throughout the Twin Cities/South Metro. Routes will offer a variety of distances to accommodate mileage preferences and will be based on 1 hour class periods with options to reduce or add mileage as desired. Run or walk options available. The tentative location will be emailed out at the beginning of each week, but will always remain dependent on weather and trail conditions.
Monday - bootcamp - 5:30-6:30am
Moms on the Run Boot Camp is geared for every fitness level, with options to modify and progress every exercise throughout the workout. The class is designed to combine strength training, plyometric exercises, and High Intensity Interval Training (HIIT) to optimize overall muscle strength, VO2 max potentials, and caloric burn. Prepare to be amazed at the difference these exercises can make for your running routine: stronger strides, quicker cadences, overall injury prevention...the benefits are endless - you won't want to miss it!
Please bring a set of dumbbells (2-8 lb recommended) and a yoga mat/towel. If you do not have equipment, please notify the instructor and some will be provided for you.
Please bring a set of dumbbells (2-8 lb recommended) and a yoga mat/towel. If you do not have equipment, please notify the instructor and some will be provided for you.
TUESDAY - Outdoor Run (5:00 -5:40pm); Indoor STRENGTH & Conditioning (5:45 - 6:45 PM)
Location: Ballroom & Latin Dance Club (Burnsville)
Best of both words! Enhance your fitness level by improving strength, muscle tone, speed and agility. This format will include a 30 min outdoor run and/or 15- 60 min of Indoor strength training with plyometric options. Option to attend just the run only from 5-5:40 pm, the strength training component from 5:45 - 6:45pm, or a combination of both (you can choose to stay for part or all of the strengthening class if you choose to attend both). If you plan to attend multiple components (ie: the run AND all or part of the indoor strength training), only 1 credit will be deducted from your account.
Note: Reflective gear and light required for classes in the dark. Please bring a set of dumbbells, mat, and dry pair of shoes for the strength component of class.
*We have a few extra sets of weights available, please reach out to us if you would like to borrow a set for the workout and we will be sure to bring them along.
RUN ONLY: November 13 (Location and Time may vary on this date)
Best of both words! Enhance your fitness level by improving strength, muscle tone, speed and agility. This format will include a 30 min outdoor run and/or 15- 60 min of Indoor strength training with plyometric options. Option to attend just the run only from 5-5:40 pm, the strength training component from 5:45 - 6:45pm, or a combination of both (you can choose to stay for part or all of the strengthening class if you choose to attend both). If you plan to attend multiple components (ie: the run AND all or part of the indoor strength training), only 1 credit will be deducted from your account.
Note: Reflective gear and light required for classes in the dark. Please bring a set of dumbbells, mat, and dry pair of shoes for the strength component of class.
*We have a few extra sets of weights available, please reach out to us if you would like to borrow a set for the workout and we will be sure to bring them along.
RUN ONLY: November 13 (Location and Time may vary on this date)
WEDNESDAY - HeadLamp Run - 5:30-6:30AM
Location: Central location between Lakeville and Burnsville - emailed out weekly
Greet the day and get a jump start on your morning by putting some miles on those shoes bright and early! (Reflective gear and light required for classes in the dark). Class will include a warm up, 45 min of cardio (steady run, walk/jog intervals, or fitness walking), and and 5 min cool down/stretching.
Greet the day and get a jump start on your morning by putting some miles on those shoes bright and early! (Reflective gear and light required for classes in the dark). Class will include a warm up, 45 min of cardio (steady run, walk/jog intervals, or fitness walking), and and 5 min cool down/stretching.
THURSDAY - OUTDOOR RUN (5:00 -5:40PM); INDOOR STRENGTH & CONDITIONING (5:45 - 6:45 PM)
Location: Ballroom & Latin Dance Club (Burnsville)
Best of both words! Enhance your fitness level by improving strength, muscle tone, speed and agility. This format will include a 30 min outdoor run and/or 15- 60 min of Indoor strength training with plyometric options. Option to attend just the run only from 5-5:40 pm, the strength training component from 5:45 - 6:45pm, or a combination of both (you can choose to stay for part or all of the strengthening class if you choose to attend both). If you plan to attend multiple components (ie: the run AND all or part of the indoor strength training), only 1 credit will be deducted from your account.
Note: Reflective gear and light required for classes in the dark. Please bring a set of dumbbells, mat, and dry pair of shoes for the strength component of class.
*We have a few extra sets of weights available, please reach out to us if you would like to borrow a set for the workout and we will be sure to bring them along.
No Class November 22 (Thanksgiving Break)
FRIDAY - SPEED WORK & INTERVAL TRAINING - 10:30-11:30AM
Location: Near Lac Lavon Park area in Burnsville - locations will be emailed out weekly
Get ready to mix up your routine and take your training to another level! *Tempo run, progression run, pyramid run, ladders, lactate threshold training, Fartleks/speed play, caterpillar run, hill repeats, stairs...so many options! A steady state run, walk/jog intervals and/or fitness walking are always options as well! ALL paces are welcome!
*Speed work options will be adjusted based on road/sidewalk conditions for the day. If there is any potential of slippery conditions, we will adjust the running route and format accordingly. Meet up locations will rotate in the South Metro (Burnsville/Lakeville area), with the potential of an occasional field trip into Minneapolis/St Paul. An indoor track may be utilized if temps and/or road conditions do not allow for outdoor running on that day.
No Class November 23 (Thanksgiving Break)
Get ready to mix up your routine and take your training to another level! *Tempo run, progression run, pyramid run, ladders, lactate threshold training, Fartleks/speed play, caterpillar run, hill repeats, stairs...so many options! A steady state run, walk/jog intervals and/or fitness walking are always options as well! ALL paces are welcome!
*Speed work options will be adjusted based on road/sidewalk conditions for the day. If there is any potential of slippery conditions, we will adjust the running route and format accordingly. Meet up locations will rotate in the South Metro (Burnsville/Lakeville area), with the potential of an occasional field trip into Minneapolis/St Paul. An indoor track may be utilized if temps and/or road conditions do not allow for outdoor running on that day.
No Class November 23 (Thanksgiving Break)
SATURDAY - OUTDOOR RUN (7:15 -7:50 AM); INDOOR STRENGTH & CONDITIONING (8:00 - 9:00 AM)
Location: Total Hockey, Lakeville
Best of both words! Enhance your fitness level by improving strength, muscle tone, speed and agility. This format will include a 30 min outdoor run and/or 15- 60 min of Indoor strength training with plyometric options. Option to attend just the run only from 5-5:40 pm, the strength training component from 5:45 - 6:45pm, or a combination of both (you can choose to stay for part or all of the strengthening class if you choose to attend both). If you plan to attend multiple components (ie: the run AND all or part of the indoor strength training), only 1 credit will be deducted from your account.
Note: Reflective gear and light required for classes in the dark. Please bring a set of dumbbells, mat, and dry pair of shoes for the strength component of class.
*We have a few extra sets of weights available, please reach out to us if you would like to borrow a set for the workout and we will be sure to bring them along.
No Class November 24 (Thanksgiving Break)
Best of both words! Enhance your fitness level by improving strength, muscle tone, speed and agility. This format will include a 30 min outdoor run and/or 15- 60 min of Indoor strength training with plyometric options. Option to attend just the run only from 5-5:40 pm, the strength training component from 5:45 - 6:45pm, or a combination of both (you can choose to stay for part or all of the strengthening class if you choose to attend both). If you plan to attend multiple components (ie: the run AND all or part of the indoor strength training), only 1 credit will be deducted from your account.
Note: Reflective gear and light required for classes in the dark. Please bring a set of dumbbells, mat, and dry pair of shoes for the strength component of class.
*We have a few extra sets of weights available, please reach out to us if you would like to borrow a set for the workout and we will be sure to bring them along.
No Class November 24 (Thanksgiving Break)
Winter 2018 Purchase Options (session 1)
If need a payment plan or would prefer to pay by check, email kimburggraaf@momsontherun.com
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1x per week
$69 Attend 1 class per week throughout the session (6 total credits)
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2x per week
$109 Attend 2 class per week throughout the session (12 total credits)
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3x per week
$139 Attend 3 classes per week throughout the session (18 total credits)
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Unlimited
$159 Attend unlimited classes per week (up to 11 classes offered per week throughout the session) - BEST VALUE!
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Let's Connect!
If you would like to learn more about our program or have any additional questions please get in touch with us!
Already a Member?
Meet Our Team
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Kim Burggraaf
Run/walk/strength Coach & Franchise Owner 
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Ashley Kapsner
Run/walk Coach (Tues, W, Th, F) 
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Natalie Olsen
Run/walk coach (Tues, Th, F, Sat) 
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Angie Scheidnes
Run/walk Coach (Sun, Tues, W, Th) 
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Jill Smith
Run/walk coach (Tues, Sat, Sun) 
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Cathy Johnson
Run/Walk Coach (Tues LV/Th) 
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Paula Anderson
Run/walk Coach (Tues LV/Sat) 
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Katie Dettmann
Run/walk Coach (Tues, Fri) 
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Stephanie Cade, Yoga Instructor
