Timeboxed Training Plans
Flexible training plans for women who want expert guidance—without full 1:1 coaching.
Follow a structured training plan built for real life, while joining one live coaching call each week for questions, feedback, and support.
Built for Real Life
Life doesn’t stop because you’re training.
These plans are designed for women balancing careers, families, busy schedules, and ambitious goals—without expecting perfect weeks.
You’ll train 4–5 days each week with strength and mobility built in, plus the flexibility to move workouts around your life while still making consistent progress.
Why Women Love Timeboxed Coaching
✓ Follow a proven training plan on your own schedule
✓ Join one live coaching call every week
✓ Weekly coaching support without the commitment or cost of full 1:1 coaching.
✓ Designed by Coach Alysha Flynn
✓ Perfect for busy women who want flexibility
Base
Build Base Mileage
Perfect for rebuilding consistency, returning after a busy season, or laying the foundation for your next goal.
Plan options:
Endurance
Increase Your Endurance
Designed for women preparing for their next race without putting the rest of their life on hold.
Plan options:
Improver
Improve your race time
For experienced runners who want to get faster without sacrificing the life they’re running for.
Plan options:
Race Recovery
Absorb the gains of your race
Recover intentionally so you can return healthy, confident, and ready for what’s next.
Plan options:
Return to Running
Let’s get you back out there!
Getting back to running shouldn’t mean jumping back to where you left off. This plan helps you rebuild safely, regain confidence, and create a strong foundation for what’s next.
Off-Season
stay engaged between races
Stay active without the pressure of race training, giving your body and your life the space to breathe before your next season.
Not Sure Where to Start?
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.
What Runs You has partnered with Final Surge to provide you with the technology to plan, track and analyze your own training.
COMPATIBLE WITH:
