YOU’RE WELCOME AT FRIDLEY MOMS ON THE RUN

At Fridley Moms on the Run, we empower women (not just moms) through fitness, friendship and fun. Whether you want to walk, start running, improve endurance, increase speed or train for a race, we’re here to support you. We offer coached workout classes and group runs, as well as half and full marathon training plans to help you reach your goals.

Experience the benefits of running while building friendships and confidence. Join Fridley Moms on the Run today and take the next step toward a healthier, stronger you!

SIGNATURE SPRING/SUMMER TRAINING

Our cardiovascular interval training classes for all levels include strength training, stretching and education. Our Learn to Run program will help you safely build up to your first 5k race. Walkers and experienced runners, improve your speed and endurance with an interval training schedule designed to maximize your fitness levels.

FRIDLEY SPRING/SUMMER CLASS SCHEDULE

It’s not too late to join our winter session, going on now through April 19! 
Keep your muscles strong and your metabolism boosted over the winter months with a mix of training dedicated to building a variety into your strength training routine.

Virtual Yogalates: Mondays 11:00am, or on demand

Indoor Strength and Cardio: Tuesdays 6:30pm at Fridley Community Center

Virtual Strong to the Core: Thursdays 6:00am, or on demand

Polar Club Outdoor Run: Saturdays 8:00am.  We meet at Caribou Coffee in Spring Lake Park on Buchanan St. and 81st, for easy access to restrooms and coffee after class!

Get in touch if you have questions!  stacy@momsontherun.com

These classes use cardio intervals to improve metabolism and cardiovascular fitness.

Beginning runners will learn to run, moving from mostly walking to running as they progress, with the goal of completing a 5K distance at the end of the season. Experienced runners will complete 30 minutes of interval training to improve their running speed and fitness levels, with workouts designed by our National Fitness Director, Olympian Carrie Tollefson. A short strength training component, stretching, and education conclude the class. Participants are encouraged to bring 5 lb weights and a yoga mat.

This class meets at Locke Park in Fridley on Tuesdays at 6pm.

2nd/4th Thursday 6:30-7:30pm: Strength & Stretch at Lakeside Lions Park in SLP

April 24, May 8, May 22, May 29*, June 12, June 26, July 10, July 24, August 14

*This is a 5th Thursday

1st/3rd Thursday 6am: Speed work at the Track (SLP high school)

May 1, May 15, June 5, June 19, July 17, July 31*, August 7, August 21

*No class July 3. July 31st is a 5th Thursday.

Our specialty virtual class meets weekly via Zoom with Coach Stacy.

30 minutes to strengthen and tone!  Up the intensity of your weight training routine with heavier weights to build muscular strength and endurance, with a special focus on core training.  Modifications are available for all fitness levels. Recommended equipment: an exercise mat, resistance bands and weights (5 – 15 pound dumbbells) 

Take advantage of our “On Demand” viewing at your convenience on the weeks you are attending our 6am live class at the track, or whenever this class doesn’t work for your schedule. 

Our weekly steady paced cardio workouts are designed to help participants build endurance and either increase their mileage, maintain their running base, or add in an additional interval workout. Meet at Edgewood Middle School.

Learn More

FLEX CLASS PASSES
Join any class throughout the session.

Spring/Summer Session
April 21 through August 23, 2025

Flex 10 Class $129 (10 classes)
Any 20 Class Pass $229 (20 classes)
Unlimited Classes $299

Buy Flex class pass

MONTHLY SUBSCRIPTION​*
The best value for regular members. Includes bonus classes between seasons!

1 Class per week: $49/month
Unlimited Classes: $69/month

Prices subject to change based on number of classes offered seasonally.

Buy Monthly subscription

Light blue MOTR shirts
Vented Shoe Bag

Free gift for Unlimited Members* who register for our August race!
*Must be registered for both by 4/15

​*Note: You may pause your Fridley subscription for up to two months, and you will be charged a $10 administration fee. You may cancel at any time after your first payment.  We require 30 days’ written notice, and you will be charged a $25 administration fee. Email info@momsontherun.com to request a pause or cancellation of your subscription.

​​If you have any questions about enrollment or need financial aid, please contact info@momsontherun.com.

COACH HEATHER

Hi!  I’m Heather Frei, head coach for Fridley Moms on the Run.  I started running with MOTR in 2012 with the Learn to Run program and steadily built up to running 5k and 10k distances with the new friends I had met. After a couple of seasons, I started assistant coaching in Fridley and Coon Rapids and found a new joy in celebrating the joys of each ladies’ accomplishments when meeting big and little goals.  About 5 years ago, I took the lead as head coach of the Fridley location and am so excited to keep building up this program. my coaching passions are with running and walking form, strength for injury prevention, and running throughout the years.

I am a home health physical therapist and am especially passionate in my career with functional mobility and efficiency of movement which has carried over in my coaching. One of my favorite sayings is to always keep the horseshoe open to allow for space for new friends, and I love to see the friendships within our group bloom and blossom! I look forward to meeting you as you come to join us!

Moms on the Run 5K/10K/Kids Run: Aug. 24, 2025

Celebrate your spring/summer training season with our biggest race of the year: Moms on the Run 5K/10K and Kids Run. This year, we're changing it up and doing an evening run! Come 'chase the sun' with us and celebrate after at our sunset fun fest, where we'll have food trucks, a DJ dance party and more. Mark your calendars for Aug. 24 from 5-9 p.m. at Lake Phalen in St. Paul, MN.  

Learn more about the race and register.

women runners with medals

Not a member? This is a great chance to try us out!

CELEBRATE MOMS: Mother's Day Weekend 2025

Kick off Mother’s Day weekend by Celebrating Moms and Strong Women Everywhere! This event is a casual, all-levels, Moms on the Run-style workout followed by refreshments.

We'll also be giving away prizes on social media. Share your photos from the workout on that day’s post on our National Facebook page for a chance to win!

Learn more about the event or register now to reserve your FREE spot. 

purple background with photo of pink shirt runners

Not a member? This is a great chance to try us out!

Celebrate Moms in Fridley

When: Tuesday, May 13 at 6pm

Where: Locke County Park, 840 71st Avenue, Fridley, MN

Details: (1) Celebrate Moms Event | Facebook

Register Now!

WELCOME FRIDLEY MEMBERS

We’re thrilled to have you as part of our community. We appreciate you and are here to cheer you on every step of the way!

To access your class schedule, update payment information or make changes to your profile, visit your member account.

Member Account

FRIDLEY HEAD COACH:
HEATHER

Coach Heather profile picture


FRIDLEY LOCATION DETAILS

Locke Park
840 71st Avenue
Fridley, MN


FRANCHISE AVAILABLE

Are you interested in a fun, part-time business helping moms get fit in Fridley?

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THE MOTR DIFFERENCE

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Our unique approach features women of all ages and fitness levels supporting other women. A strong sense of community thrives in this fun team environment. Ultimately, this is the trigger that helps you establish and stick to your fitness routines.

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Our friendly and professional coaching staff, including certified fitness instructors, offers additional support and expert advice.

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We specialize in encouragement and accountability, making it easier for you to stay committed. As you progress, you’ll build meaningful friendships that keep you motivated to stick to regular exercise, the program, and supporting one another. Plus, our members-only Facebook group extends that support beyond class, ensuring you stay connected and inspired every step of the way.

FRIDLEY year-round programming

A group of women wearing matching purple Moms on the Run shirts conversating and laughing with jogging on a path

SPRING AND SUMMER: SIGNATURE TRAINING

Our signature training program lets you attend classes from 1 to 5 times per week. We strongly recommend choosing an interval class at least once a week, which includes a higher level of structure and support. From walkers to runners, women will start at their own level and progress throughout the season.

Three MOTRs stand in front of barren trees wearing matching Moms on the Run-branded scarves

FALL: STRENGTH + CARDIO BOOT CAMP

Our strength and cardio boot camp offers a variety of workout options to help you get fit. Moreover, we’ll help maximize your metabolism by providing run/walk high intensity interval training (HIIT) at your level. Enhance your fitness level by improving strength, muscle tone, speed and agility.

A group of women in a conference room doing pushups on yoga mats

WINTER: POLAR RUN AND INDOOR TRAINING

Our Polar run offers you a way to maintain the running endurance you built up during the summer and fall, while staying accountable and motivating during the long, cold winter months.

In addition, we host virtual and indoor strength-training classes.

MARATHON AND HALF MARATHON TRAINING PLANS

Moms on the Run offers training programs and social media groups to current customers who are training for a marathon or half marathon.

Our training plans have been designed by our National Fitness Director, Olympian Carrie Tollefson.

5 Moms on the Run members running in a race

EMAIL FRIDLEY

Let us know if you would like to learn more about our program or have questions.

    LET’S CONNECT!

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    FRIDLEY COACHING OPPORTUNITIES

    We have volunteer coaching opportunities for women who love running and have a strong interest in motivating others. Coaches receive free membership and other perks. Contact us today!

    I'M INTERESTED IN COACHING