Your first 10 kilometers — with a plan that fits you
You want to run but don’t know where to start? Or you’ve tried but it didn’t feel right? The Runners Guide gives you a clear, science-based plan — developed by a physician and Ironman athlete, specifically for women.
Why a running plan for women?
Most running plans are made for men. They ignore your cycle, your hormones, and the unique needs of the female body. That leads to frustration, injuries, and the feeling that running isn’t for you.
It’s not you — it’s the plan.
What you get
12-Week Training Plan
- Phase 1 (Weeks 1–4): Build-up — alternating walking and slow running
- Phase 2 (Weeks 5–8): Progression — longer running intervals, shorter walk breaks
- Phase 3 (Weeks 9–12): Your 10K — continuous running and fine-tuning
Cycle-Aware Adjustments
- Follicular phase: Use natural energy for more intense sessions
- Ovulation: Optimal phase for performance — but watch out for ligament stability
- Luteal phase: Ease off, listen to your body, prioritize recovery
- Menstruation: Adapted training — stay active, but gentle
More than just a training plan
- Warm-up and stretching routines — illustrated exercises for before and after running
- Nutrition tips — what to eat before, during, and after running
- Injury prevention — the most common running injuries in women and how to avoid them
- Mental tips — how to stay consistent even when motivation dips
Who is the Runners Guide for?
- Complete beginners — the plan starts from zero, no prior experience needed
- Returning runners — after a break, pregnancy, or injury
- Women in perimenopause — running as one of the best forms of exercise in this life phase
- Cycle-aware athletes — who want to adapt their training to their body
By a physician and Ironman athlete
Dr. Verena Mann knows what it means to run kilometer after kilometer — and she knows what the female body needs while doing it. This guide combines medical expertise with practical running experience.