Welcome to a growing library of running resources for women, from downloadable guides and training plans to strength programmes, checklists and fuelling cheat sheets. Perfect for midlife runners looking for practical, straightforward tools that support long-term running, strength and confidence.
Training Plans.
Base.
6 to 20 weeks
This phase creates the foundation for everything that follows. You’re building muscle resilience, bone strength, and steady weekly mileage so your body can handle the demands of peak training. Keep runs easy to moderate and follow a gradual increase (the 10 percent rule is your friend). Newer runners will usually need the longer end of this phase. Avoid hard efforts or races, and finish with a 3–4 week recovery period before moving on.
Build.
12 to 16 weeks
This is where your training becomes specific to your race. Mileage increases, weekend runs carry most of the volume, and you start matching the terrain, climate, and surfaces of your target event. Mid-week runs top things up, including one weekly tempo effort. Expect two rest days and regular recovery weeks. Because ultras involve long ascents, descents, and hours on your feet, this phase includes plenty of walking or power hiking alongside running.
Peak.
4 to 6 weeks
Here you hold your highest training load. Your body will adapt and recovery will feel quicker, but it’s still important not to add extra miles or events. Stay consistent and take all scheduled rest days. Small mistakes are harder to absorb the closer you get to race day.
Taper.
This period reduces your training load so you arrive rested and ready. Mileage gradually steps down while recovery steps up. Use the space to prepare calmly: sleep well, plan your race strategy, organise gear and drop bags, and think through your pacing. Avoid the temptation to squeeze in one last long run. Arriving fresh is far more valuable than arriving tired or nursing a niggle.