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Lift and Run Foundation
Eight weeks to build the habit: two heavy strength days, one sprint session, easy running and walking.
3 runs · 2 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 5' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 5 min easy. About 18 min.Hard 5' w/u, HIIT A 10' HIIT circuit A: 10 min, 2 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower A Strength, Lower A (3 x 8, rest 30 s). Do it after the HIIT.Easy Easy run 20 Easy run 20 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Walk/yoga 20 Brisk walk, easy bike or yoga, 20 min. Active recovery.Easy Upper A Strength, Upper A (3 x 8, rest 30 s).Easy Long 30 easy Long run 30 min, easy the whole way (Zone 1-2).Easy Walk/yoga 20 Brisk walk, easy bike or yoga, 20 min. Active recovery. -
Your First 5K, Stronger
Eight weeks to a 5K, built on lifting heavy and short sprints instead of endless miles.
3 runs · 2 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 5' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 5 min easy. About 18 min.Hard 5' w/u, HIIT A 10' HIIT circuit A: 10 min, 2 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower A Strength, Lower A (3 x 8, rest 30 s). Do it after the HIIT.Easy Easy run 20 Easy run 20 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Walk/yoga 20 Brisk walk, easy bike or yoga, 20 min. Active recovery.Easy Upper A Strength, Upper A (3 x 8, rest 30 s).Easy Long 30 easy Long run 30 min, easy the whole way (Zone 1-2).Easy Walk/yoga 20 Brisk walk, easy bike or yoga, 20 min. Active recovery. -
10K: Less Is More
Ten weeks to a 10K with one sprint session, one HIIT circuit and three heavy strength days a week.
4 runs · 3 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 10' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 10 min easy. About 24 min.Hard 5' w/u, HIIT A 15' HIIT circuit A: 15 min, 3 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower body Strength, Lower body (5 x 5, rest 2 min). Do it after the HIIT.Easy Easy run 30 Easy run 30 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Arms + calves Strength, Arms + calves (5 x 5, rest 2 min).Easy Easy run 30 Easy run 30 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Long 50 easy Long run 50 min, easy the whole way (Zone 1-2).Easy Walk/yoga 30 Brisk walk, easy bike or yoga, 30 min. Active recovery.Easy Chest/back/shoulders Strength, Chest/back/shoulders (5 x 5, rest 2 min). -
Half Marathon, Built Strong
Twelve weeks to 13.1 miles: quality over quantity, with sprints folded into the long run.
3 runs · 3 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 10' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 10 min easy. About 24 min.Hard 5' w/u, HIIT A 15' HIIT circuit A: 15 min, 3 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower body Strength, Lower body (5 x 5, rest 2 min). Do it after the HIIT.Easy Easy run 30 Easy run 30 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Arms + calves Strength, Arms + calves (5 x 5, rest 2 min).Easy Easy run 30 Easy run 30 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Hard Long 60 + 2 sprints Long run 60 min: easy (Zone 2), with sprints in the middle: 2 x 15 s all-out, 1:30 very easy between. Then easy to the finish.Easy Walk/yoga 30 Brisk walk, easy bike or yoga, 30 min. Active recovery.Easy Chest/back/shoulders Strength, Chest/back/shoulders (5 x 5, rest 2 min). -
Marathon Through the Change
Sixteen weeks to 26.2 miles with fewer long slow runs, more strength and a reset every fourth week.
3 runs · 3 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 10' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 10 min easy. About 24 min.Hard 5' w/u, HIIT A 15' HIIT circuit A: 15 min, 3 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower body Strength, Lower body (5 x 5, rest 2 min). Do it after the HIIT.Easy Easy run 40 Easy run 40 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Arms + calves Strength, Arms + calves (5 x 5, rest 2 min).Easy Easy run 40 Easy run 40 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Hard Long 75 + 30 min intervals Long run 75 min: easy (Zone 2), with 30 minutes of intervals in the middle: 15 x 30 s sprints or hill repeats (Zone 4-5), 1:30 very easy (Zone 1) between. Then easy to the finish.Easy Walk/yoga 40 Brisk walk, easy bike or yoga, 40 min. Active recovery.Easy Chest/back/shoulders Strength, Chest/back/shoulders (5 x 5, rest 2 min). -
50K Ultra, Stronger for Longer
Sixteen weeks to a 50K: four heavy strength days and 30 to 45 minutes of sprints or hill repeats in the middle of the long run.
4 runs · 4 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 10' w/u, Sprints 2x15s, 10' c/d Sprint intervals: 10 min easy (Zone 1), then 2 x 15 s all-out (Zone 5) with 1:30 very easy between (walk if you need to, until your heart rate is back in Zone 1), then 10 min easy. About 24 min.Hard 5' w/u, HIIT A 20' HIIT circuit A: 20 min, 4 moves, 5 sets each of 45 s work, 15 s rest.Easy Legs Strength, Legs (5 x 3, rest 3 min). Do it after the HIIT.Easy Easy run 45 Easy run 45 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Arms + calves Strength, Arms + calves (5 x 3, rest 3 min).Easy Easy run 45 Easy run 45 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Push and pull Strength, Push and pull (5 x 3, rest 3 min).Hard Long 90 + 30 min intervals Long run 90 min: easy (Zone 2), with 30 minutes of intervals in the middle: 15 x 30 s sprints or hill repeats (Zone 4-5), 1:30 very easy (Zone 1) between. Then easy to the finish.Easy Easy run 45 Easy run 45 min (Zone 1-2), or a brisk walk or yoga. Truly easy.Easy Posterior Strength, Posterior (5 x 3, rest 3 min). -
Lift Heavy: Strength First
Eight weeks of heavy lifting three days a week, one HIIT circuit on leg day and easy walking. No running needed.
3 strength sessions · 1 HIIT · 1 rest dayRest Rest Full rest day: physical and emotional rest.Hard 5' w/u, HIIT A 15' HIIT circuit A: 15 min, 3 moves, 5 sets each of 40 s work, 20 s rest.Easy Lower body Strength, Lower body (5 x 5, rest 2 min). Do it after the HIIT.Easy Walk/yoga 30 Brisk walk, easy bike or yoga, 30 min. Active recovery.Easy Arms + calves Strength, Arms + calves (5 x 5, rest 2 min).Easy Walk/yoga 30 Brisk walk, easy bike or yoga, 30 min. Active recovery.Easy Chest/back/shoulders Strength, Chest/back/shoulders (5 x 5, rest 2 min).Easy Walk/yoga 30 Brisk walk, easy bike or yoga, 30 min. Active recovery.
What you get
- The full plan as a PDF from Kristina, with gym and home versions of every exercise.
- Every session added to your phone's calendar from your start or race date.
- The plan inside the Phaes app, with each day's session on your Today screen (on the web now, and on iPhone from the next app update).
- Phaes Insights free for the length of the plan plus 2 weeks: sign up in the app with the email you paid with.
Not sure yet? Start with the free 8-week Lift and Run Foundation.
A fixed plan, or one that adapts
Each plan is the same weeks for every woman at that level. If you would rather have the method built into a plan that changes every day with your sleep, energy, symptoms and cycle, that is Phaes Coach: $9.99 a month or $69.99 a year, first week free.
Looking for free sample weeks by age and distance instead? See sample training weeks.
Frequently asked questions
Which plan should I pick?
New to running or lifting: start with the free Lift and Run Foundation or the 5K plan. Running 30 minutes comfortably: the 10K or half marathon. A half marathon or more behind you: the marathon. Experienced and going long: the 50K. Just want to get stronger: Lift Heavy.
Who are these plans for?
Women in perimenopause and menopause, and women over 40 who want to train this way. Kristina wrote the method for changing hormones, with or without MHT (HRT).
What do I get when I buy?
An email from Kristina with your plan as a PDF, plus Phaes Insights free for the length of the plan and 2 more weeks. Sign up in the app with the same email you paid with and Insights turns on automatically.
What is the difference between the plan and Phaes Coach?
The plan is fixed: the same weeks for everyone at that level, for a one-time price. Phaes Coach builds the same method into a plan that adapts every day to your sleep, energy, symptoms, and cycle, for $9.99 a month or $69.99 a year, with a free first week.
Do I need a gym?
No. Every strength exercise has a gym version and a home version. Heavy means heavy for you.