Training with your Cycle: 10km plans

"Welcome to your 10K training plan! I’m excited to guide you toward your running goals with a unique approach that empowers you to train in sync with your menstrual cycle.

No extensive running experience? No problem! This plan starts with a base-building phase and gradually progresses. It includes four runs, a strength session, and a yoga/stretching day weekly to keep you balanced, resilient, and injury-free. If you prefer three runs per week, simply skip the weekly short, easy run.

Why Cycle-Based Training?
Training with your cycle helps you maximize your potential. Your body’s energy and recovery needs vary across the month. During the follicular phase, lower hormone levels enable you to handle more intense workouts, so we’ll work on speed and power. In the luteal phase, rising hormones mean more rest is needed, and workouts become gentler, allowing your body to adapt and get stronger.

This approach isn’t about limitations—it’s about embracing your body’s rhythm to improve recovery, resilience, and performance."