FREE 4 Week Strength Programme For Women That Run
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You Don't Need More Miles. You Need A Stronger Foundation!
A free 4-week beginner strength plan built for runners 35+. Two sessions a week. All you need is a set of dumbbells or your gym membership, if that's more your thing!
Be honest, does this sound like you?
● You keep getting niggles that turn into full-blown injuries
● You've skipped strength training “when there's time” (spoiler: there's never time)
● You've pushed through a niggle instead of fixing it, because stopping felt like losing ground
● You've Googled “why do I keep getting injured running” more times than you'd like to admit
● You quietly wonder if you're just too old to still be improving
● You've bought the resistance bands. They're still in the packet.
If you nodded along to even one of those then you're exactly who this plan is for.
Here's the bit nobody tells you: it's not your age, and it's not your willpower.
The reason your body keeps breaking down isn't that you're “past it.” It's that nobody's ever taught you that training needs to change as you get older and not stop.
Strength training is the missing piece. Not more miles. Not more discipline. Just the right foundation, built properly.
I'm proof of it. IT band issues used to be my nemesis on anything over 10 miles and the injury that would flare up like clockwork. Since I got serious about strength, I've got through a marathon and an ultramarathon without it rearing its head once.
That's exactly what this free plan gives you.
What You Get
● 4 weeks of beginner-friendly strength sessions, built specifically for female runners 35+
● 2 sessions a week because that's realistic, not a fantasy version of your life
● Workouts that are 30-40 minutes long
● Do it at home with a set of dumbbells, or take it to the gym if you've got a membership
● Clear, simple instructions, with videos to ensure you have the right form
● The exact foundational strength work that helps prevent injury and makes running feel easier, not harder!
What This Isn't
● Not a random “100 squats a day” challenge
● Not a bootcamp designed to wreck you
● Not a generic template that ignores where you're actually at
Just a proper, structured plan and the same kind of foundation I build with every 1-1 client so you can stop the guess work!
This Is The Exact Approach I Use With My 1-1 Coaching Clients
● Jo came to me plagued by recurring injuries. A year of coaching later, she's PB'd in every race that year and hit sub 60 for her 10K for the first time ever.
● Helen went from avoiding half marathons and capping her long runs at 10K, to finishing her first ever half marathon in her mid-50s, plus a 10K PB.
● Tammy did 8 weeks of coaching and went from Peloton rides to finishing an entire RunDisney Princess Weekend — a 5K, 10K, and half marathon on three consecutive days.
Those results came from ongoing 1-1 coaching, not from this free plan alone but they all started in the same place: proper strength foundations. This plan is that starting point.
Why Listen To Me?
Why Listen To Me?
I'm Kate, UESCA Certified Running Coach, Level 3 PT, and pre & postnatal qualified.
I host the She Can Run Podcast, and I'm a busy mum of twins who built a coaching business around nap times and school runs, same as you're trying to build a running habit around real life.
I'm not the fastest runner you'll find. I'm a consistent one and that's deliberate.
I ran the London Marathon through a charity place, no shortcuts, and I'm currently working through my own injury comeback, so I'm not coaching from a textbook. I'm coaching from real life.
Running is my therapy, not just my job. Everything in this plan is built on the same principle I use with every client: structure and strength beat volume and willpower, every time.
This Plan Is For You If...
● You're a woman 35+ who runs, or wants to get back into running
● You're beginner to strength training. This isn't built for gym veterans
● You keep getting niggles or injuries and want to actually fix the cause
● You want a plan that fits around your life, not the other way round
Frequently Asked Questions
Do I need a gym?
Do I need a gym?
No. It's designed to work at home with a set of dumbbells but if you've got a gym membership, you can absolutely take it there instead.
I've never done strength training before is that OK?
I've never done strength training before is that OK?
Yes. This is a beginner plan, built from the ground up. No prior experience needed.
Will this replace my running plan?
Will this replace my running plan?
No, it sits alongside it. Two strength sessions a week, run the rest of your week as normal.
How long do the sessions take?
How long do the sessions take?
Sessions will take approximately 30-40 minutes but please allow more time to watch the videos on week 1 to ensure you're doing the exercise correctly.
What if I'm currently injured?
What if I'm currently injured?
If you're carrying an existing injury, check with your physio or health professional before starting. This plan is aimed at building a strong foundation and preventing future issues, not treating an existing one.
Ready To Build The Foundation Your Running's Been Missing?
The plan lands in your inbox straight away, along with a few follow-up emails from me on how to actually stick with it and how strength training fits alongside your running.
If you want to go further after that, that's exactly what my 1-1 coaching and the She Can Run Podcast are there for!
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