Start Line Plans
Our Start Line Plans are designed for women who show up for themselves, set personal goals, and work steadily toward them. Whether you’re just beginning or you’re building on a consistent running practice, these plans help you evolve, grow, and thrive with the support of a strong, resilient community.
Backed by years of coaching experience, these plans help you safely progress while integrating strength, mobility, and nutrition guidance to ensure you’re running your best—both physically and mentally.
Endurance
Increase Your Endurance
Tailored for runners who want to increase their endurance and achieve their next big milestone.
Plan options:
Base
Build Base Mileage
Tailored for runners who want to build their base mileage before starting an endurance plan.
Plan options:
Improver
Improve your race time
Tailored for runners who want to improve their finishing time.
Plan options:
Premium
Small group coaching subscription
Tailored for runners who want to access small group coaching, personalized support, and follow any Start Line Plan to achieve their next milestone.
Plan options:
Race Recovery
Absorb the gains of your race!
Tailored for runners who want to minimize injury risk and absorb the gains from all their hard work. Let’s ease back into running before starting your next Endurance Plan.
Plan options:
Return to Running
Let’s get you back out there!
Tailored for athletes who are pain-free and cleared to return to running. These programs gradually increase your running time each week, helping you safely rebuild your routine.
Off-Season
stay engaged between races
Tailored for runners who want to maintain fitness and stay active between training cycles. These plans focus on building strength, mobility, and overall endurance without the pressure of race preparation.
Included in a Timeboxed Plan
Included in a Premium Membership
Training Commitment
Training with Start Line Plans requires a commitment to consistency, but it’s designed to fit your life. Whether you’re following a base-building plan, preparing for your next race, or easing back into running, each plan is structured to keep you progressing without overwhelming your schedule. You have the flexibility to drag and drop workouts to different days, making adjustments that suit your routine. Expect to train 4-5 days per week, with strength and mobility sessions built in to complement your runs. Life happens, and with this flexibility, you stay on track without added stress.
Timeboxed
With a Timeboxed plan, you’ll have access for the duration of the plan plus an additional week for flexibility. Think of it as “pay as you go” training, where you follow the plan independently while still benefiting from a weekly team call for coaching questions and support.
Premium Training
An ongoing subscription for athletes seeking long-term training and closer collaboration with Coach Alysha. Choose any Start Line Plan at any time, and benefit from 3 small group coaching circles each week. Stay connected with fellow premium athletes through daily chats, helping you stay motivated and achieve your running goals.
Need Help Choosing the Right Plan?
Not sure which plan fits your current fitness level or goals? Use our calculator to find the perfect plan for your journey. Select your goal below to get started.
More Plans
These are training options outside of road running and racing. Below you will find options for run specific strength training, race recovery and returning to running after setback.
Mobile App
DOWNLOAD THE FINAL SURGE APP
What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.
Use your calendar to track activities as you complete them!
All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!
Your plan starts on the Monday after registration.
