Discover the joy of running with our exclusive 12-week program designed just for women like you!

No prior running experience? No problem! Our program is designed for beginners. Whether you’re starting from scratch or have some experience but never hit a 5km mark, you’ll fit right in. 

Only the running basics. You’ll need a good pair of running shoes, comfortable workout clothes, and a well-fitting and supportive sports bra.

On top of that, I recommend having running socks and a cap or sunglasses (that do not slip from your nose when you start sweating).

You will learn more about additional equipment that might enhance your running experience in the program. 

Week 1: Foundational Prep

Get to know what to expect and how to prepare.

Week 2: Running Technique

Focus on running mechanics, breathing techniques, and easing into running habits.

Week 3: Stretching and Strength Training

Learning about key exercises to start and end your running sessions and enhance strength specific to running. Exploring techniques to maintain motivation and enjoy your running journey.

Week 4: Advanced Training Type

Introduction of more complex training sessions to challenge your body and improve stamina and speed.

Week 5: Recovery and Injury Prevention

Learn recovery techniques that keep you running smoothly and strategies to avoid common running injuries.

Week 6: Nutrition and Hydration

Get specific guidance on what to eat and drink before, during, and after your runs to maximize performance and recovery.

Week 7: Understanding Female Physiology and Hormones

Learn how hormonal changes can impact your training and how to adjust your routine accordingly.

Week 8: Athlete’s Mindset

Develop resilience and prepare for ‘what if’ scenarios to strengthen your mental toughness.

Week 9: Debunking Running Myths

Addressing common misconceptions giving facts to train smarter and more effectively.

Week 10: Gear and Weather

Optimal gear selection and how to adapt to weather.

Week 11: Race Preparation

How to prepare for races with comprehensive tips on tapering, pacing, and mental strategies.

Week 12: Reflection and Celebration

Expect to dedicate about 3 hours per week to your running sessions. This includes workouts, warm-ups, and cool-downs. 

Additionally, we will meet each Monday evening for 1h online session. This session will be recorded and shared afterwards. But, this is your main opportunity to meet with other fellow runners and ask questions.

Life happens! If you miss a live session, don’t worry – recordings of the group calls will be shared and there will be daily support through our online community (Private Facebook group).

By the end of the 12 weeks, you should be able to comfortably run 5km, have a solid understanding of running techniques, and have improved overall fitness and energy levels. You’ll experience increased mental clarity and stress relief, enhanced mood from regular endorphin release, and a stronger, more toned body. This regular running habit will not only help you feel more energized but also boost your confidence and sense of achievement.

We accept online payment methods like iDEAL or Revolut transfer. Please contact me for more details if required.

The full cost of the program is due upon registration. We believe in the value of our program, but if you find it’s not right for you after the first week, we offer a full refund.