This isn't a programme you follow.
It's one built around you and adjusted as you go
Menopause has impacted your running.
But you’re ready for your comeback
Most training plans are written for a generic body at a stable point in time.
This one works differently.
Everything is built from your current physiology, your history, your goals, and crucially what your body is actually doing right now, then adjusted throughout as things shift.
Because in perimenopause and menopause, things shift.
Daily life isn’t predictable, things change.
That's not a problem. It's the whole point.
Phase one: Foundation
The Audit & Programme Design
Before a single session is planned, I audit everything you’re currently doing and feeling, so we get to the bottom of what your body is actually telling you
Your current training load, including where it's creating recovery debt you can't see (but you can feel when recovery never seems to happen)
Your menopause symptoms, sleep quality, mood shifts, energy patterns, motivation dips, including the ones that don't feel like symptoms (but that are giving us important messages that we need to listen to)
Your nutrition, because the way foods impact our body changes in perimenopause, and what worked at 38 - or what works for your husband and kids, almost certainly isn't right for now - don’t worry - you won’t be cooking separate meals, but I will show you how your own needs can be met
Your stress load, because cortisol inhibits the changes you want to see, and most training plans pretend stress doesn't exist, and most women don’t see how stressed they really are, because they can’t remember feeling any different
Injuries and recurring niggles tendons and connective tissue respond differently without oestrogen and need a completely different approach
Your energy patterns across the week and what your body is actually asking for versus what the plan is telling you to do
Your lifestyle, what work, family and life demand of you matters now. In your 20s and 30s, following a plan was easy - life was just about you. Now, change will only happen if we’re smart, specific and targeted
From there I build your personalised training and nutrition plan, phased over four months to gradually incorporate changes and create progressive strength. Not a plan designed to see how much you can handle. One designed to build capacity your body can actually absorb
This is where Body Intelligence starts. Learning to read what your body is telling you on any given day and understanding why, is the skill that changes everything about how you train from here.
Every Week:
We check in to review how training and nutrition are landing, what your body is doing and how everything’s working together. Because life, stress, symptoms, and training capacity change, and your plan should change with them
When You Need it:
For the unexpected, the questions that can't wait, the days when something feels off and you need a second opinion on whether to push or pull back
This is where most programmes fall short. A static plan handed over and left to you. This one stays live. We stay in contact, because your body doesn't stay static and life is never predictable.
This can be a message, or a call. Whatever feels right for what you need support with.
Monthly Progress Review & Coaching:
Once a month we zoom out. Not just to review numbers and paces, but to look at the full picture.
What’s holding you back?
What changes and shifts are driving you forward?
What are you learning about yourself that excites you, and how are we setting things up so you keep moving forwards and never go back. (Most programmes don’t care what you achieve beyond the simplest goals)
Because the women who keep running powerfully into their 50s, 60s and beyond, aren't the ones who pushed hardest.
They're the ones who understood their body well enough to train smarter at every stage. They’re the ones who made it easy to keep going.
Phase Two - Ongoing
Constant support & accountability throughout our journey together so you get the best results and experince
The Integration Phase.
This is the stage most programmes miss completely. The part where progress stops being something you have to constantly think about, force, negotiate with, or “get back on track” with every Monday.
Because this is where we build the scaffolding that makes everything stick. Training, nutrition, recovery, body awareness, the way you respond to stress, the way you adapt when life inevitably shifts again.
Little by little, the habits stop feeling like effort and start becoming part of how you live. Part of who you are now.
And the reason it lasts is because we make it simple enough to sustain, flexible enough to survive real life, and effective enough that your body keeps giving you reasons to continue.
Most women don’t stop because they “fell off”. They stop because what they were doing demanded too much for too little in return.
This works differently.
The changes become so meaningful, and the relationship with your body feels so different, that going back to the old way stops making sense.
Your next step
If this sounds like what you are looking for, then our next step is to chat. This is an opportunity to dig deeper into your current issues, and get clarity on what your programme would look like.
It’s also where we see if we are a good fit. If we get on, if you’re coachable, and if the dynamic between us is going to take you to your next level.
If you’re ready to find that out, then fill out the coaching application form here, and I’ll be in touch within 48 hours.
Client Success Stories
“I felt like I was losing myself, but now I feel good in my body and on my runs.”
“I’d come back from track sessions crying, but now I’ve got my mojo back.”
“I thought my goals were just a pipe dream, but now I know I’ve got what it takes to achieve them.”
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