Menopause: 10km plan

"Ready to take on your 10K with a plan tailored to your unique strengths during menopause? This 12-week program is designed to support you with the right balance of endurance, strength, and recovery, all while respecting the physiological shifts that menopause brings.

What to Expect:

Strength and Power Focus
With declining estrogen levels, maintaining lean muscle and bone health is crucial. Our plan incorporates two to three weekly strength sessions, featuring foundational movements like squats, lunges, and deadlifts to keep you strong, resilient, and injury-free. Plus, plyometric exercises boost muscle power and support bone density.

Short, High-Intensity Runs
Benefit from sprint intervals that last just 20–30 seconds, with adequate rest in between. This approach helps you maximize cardiovascular gains without triggering excessive cortisol spikes, a common concern during menopause.

Steady-State and Long Runs
Enjoy a weekly steady-state run and one longer run to build aerobic endurance at a comfortable pace. Each session is designed to avoid over-stressing the body while keeping you on track toward your race-day goal.

Recovery-Driven Cross-Training
To support joints and balance hormones, alternate run days with low-impact options like swimming or cycling. Each week, we incorporate flexibility and foam-rolling sessions to aid recovery and maintain mobility.

This balanced approach lets you train effectively and safely, adapting to your body's changing needs while building the confidence to cross that 10K finish line. Embrace your strength, and let’s make this your best run yet!"