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What Runs You

What Runs You

with Coach Alysha Flynn

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Learn About Our Start Line Plans

Help Me Choose a Plan!

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:

1 mile, 5K, 10K, half marathon and full marathon.
Check them out!

Base


Build Base Mileage

Tailored for runners who want to build their base mileage before starting an endurance plan.

Plan options:

Walking, 5K, 10K, half marathon and full marathon base plans.
Check them out!

Improver


Improve your race time

Tailored for runners who want to improve their finishing time.

Plan options:

5K, 10K, half marathon and full marathon
Check them out!

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:

Your choice!
Check them out!

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:

Half marathon and full marathon recovery
Check them out!

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.

Check them out!

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.

Check them out!

Included in a Timeboxed Plan

Weekly Coaching Call: Join a weekly team call where you can ask questions, get guidance on your training, and connect with other athletes for support.
In App Social Wall: oth Premium and Timebox members can access our social wall to see updates and share progress. Although you can’t tag or mention others, the wall is a space for keeping up with the community. Notifications are either set to “all” or “none,” depending on your preference.
Run Plan: Your plan is accessible for the length of your program, plus an extra week as a buffer to wrap things up.
Strength Training Plan: A weekly strength routine is included during your plan access window, designed to complement your running and build overall fitness.
Fuel and Hydration Guidance: You’ll receive advice on fueling and hydration to support your training and race day performance within the timebox window.
Comprehensive Training Resources: Access resources that pertain specifically to the plan you are following, including nutrition, recovery, and mindset strategies.
Performance Prompts: Thoughtful questions included in your plan to encourage reflection and growth as you progress.
Pacing Calculator: Use the pacing calculator to find the right training paces based on your current fitness level.
Video Tutorials: Access to video guides on running form, mobility, and strength exercises to ensure you’re training safely and effectively.
A la carte options: If you need additional support, 1:1 coaching calls, pre-race strategy, and personalized planning are available for an extra cost.

Included in a Premium Membership

Weekly Coaching Calls: Join Coach Alysha and the team for up to 3 live Zoom calls per week to get answers, guidance, and ongoing support.
Direct Messaging: Stay connected with Coach Alysha through her athlete cell for direct support.
Premium Team Chat #teamspirit: Daily support and accountability with teammates, Coach Alysha and Assistant Coach Molly.
Run Plan: Access to a variety of training plans tailored to different goals and fitness levels.
Plan Edits: Adjustments to taper for key races, manage injury or illness, and account for travel. Fully custom training plans for unique race experiences are available for an additional $50 per 12 weeks of training.
Pre-Race Strategy Call: Two strategy calls per year with Coach Alysha to ensure you’re race-day ready.
Strength Training Plan: A weekly routine designed to rebuild muscle, improve posture, and prevent injury.
Fuel and Hydration Guidance: Expert advice to help you navigate fueling during training, race day, and post-race recovery
Comprehensive Training Resources: Covering nutrition, recovery, mindset, race strategy, and more to support your progress.
Performance Prompts: Thoughtful, reflective questions that meet you where you’re at and encourage growth throughout your journey.
Video Tutorials: Access video guides on strength, mobility, and running drills to ensure you’re training safely and effectively.

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.


5K
10K
Half Marathon
Marathon

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.

Race Recovery
Return to Run
Off Season Plans

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.

Download on the App Store
Get it on Google Play
final surge

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What Runs You

With Coach Alysha Flynn

Find a Plan

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  • Marathon Program For Beginners
  • Base Run Plans
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Off-Season Plans

Stay engaged and consistent!

Learn More