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Her Trails Coaching

Her Stride
for Women

The Peri-Menopause Endurance Framework

A distance-specific endurance adaptation framework for perimenopausal women, spanning 10 km through 100 miles.

Teaches you how to read any Her Trails race program through a perimenopausal lens, anchored on the six question peri lens checklist you carry into every week of every build. Keep the endurance goal. Upgrade the support system.

Format

8 Lessons

Distances

10K to 100 miles

Pace

Self-paced

Approach

Adaptation framework

Access

Lifetime

Platform

Platform + App

The Framework

Keep racing. Upgrade the support system.

Plenty of voices in this space will tell you to stop running and lift heavy. Her Stride does not. The most defensible position the research supports is simpler. Peri-menopausal women do not need to stop racing. They need a different interpretation layer over their endurance training.

Her Stride is that interpretation layer. Five physiological shifts to understand. Six questions to ask of every week. One framework that adapts to your distance, from a first 10 km to a 100 mile finish.

The Five Distance Pillars

Find your distance lesson

The five physiological shifts apply across every distance. What changes is the emphasis. Each race length crosses a threshold where a particular shift becomes the main story.

Lesson 2

10 km to half marathon

Speed and threshold through peri

Intensity, recovery and bone loading at lower volumes. Speed work on fresh legs, plyometric exposure and the strength signal still matter at shorter distances. You do not need ultra volume to need peri-smart training.

Main peri challenge: session frequency, recovery from quality, bone loading dose at lower volumes

Lesson 3

Half marathon to marathon

When fuelling becomes a metric

Fuelling becomes a real performance and recovery variable. Gut training enters. Iron monitoring earns its place. Long run fuelling rehearsal moves from optional to required. Heat acclimation begins.

Main peri challenge: fuel, iron, heat, recovery from quality

Lesson 4

50 km

The first real ultra

First true ultra. Multi-hour glycogen depletion and musculoskeletal durability. Concurrent training timing tightens. Sodium and hydration through the long. Bone protection moves up. Heat strategy practised on race-day terrain.

Main peri challenge: multi-hour fuelling, heat, recovery between long sessions

Lesson 5

Up to 100 km

Twenty week builds

Twenty week builds, two deload weeks, RED-S risk, deload discipline and cumulative fatigue. Phase periodisation with peri shifts. Strength frequency tapers across phases. Protect adaptation across the whole build, not just the peak weeks.

Main peri challenge: long-build RED-S risk, deload discipline, cumulative fatigue

Lesson 6

Over 100 km

Multi-day and 100 mile

Sleep deprivation, crew decisions, extended fuelling, heat and cold swings and nervous system load. Peri-smart coaching here is not just physiological. It is logistical, relational and nervous-system aware. Hormone therapy timing around race day enters the conversation.

Main peri challenge: sleep, decision fatigue, hormone therapy timing, multi-day fuelling

How It Works

A lens you carry into every race program

Her Stride is not a race program. It is the lens you read your race program through. Five physiological shifts to understand. Six questions to ask of every week. One framework that travels with you.

Five Physiological Shifts

Recovery reserve narrows. Glycogen reliance matters. Heat costs more. Muscle protein signal needs clarity. Bone requires load plus fuel. The five shifts that shape every distance lesson.

The Peri Lens Checklist

Six questions to ask of any race program: where are the deloads, where are the highest impact sessions, where are strength and quality runs placed, where does fuelling become non-negotiable, where are symptoms changing the cost, what is the purpose of this week.

Concurrent Training Timing

When to slot strength alongside running so the two pull together. Six hours of separation, lift first if same session, plyos on fresh legs. The timing science applied to your week.

Reference Tools

Load Prescription Guide for working weight. Heat Through Peri for thermoregulation and race day cooling. Reference cards you return to when a single decision matters.

Pairs With Your Race Program

Her Stride does not replace the Her Trails race programs you already love. It gives you a lens to read them through. The 100 km Trail Ultra, the Gold Coast Marathon and the 10 km Foundations all become peri-aware with this framework on top.

Honest Medical Boundaries

Her Stride is coaching content. It does not prescribe hormone therapy, iron supplementation or clinical treatment. Names clear boundaries and points you to a menopause-informed GP for the decisions that belong with a clinician.

What's Included

Eight lessons. One framework. Every distance.

Self-paced lessons you read in the order that fits your training, plus reference cards you return to when a phase transition asks you to make a decision your race program assumes you will make on autopilot.

The Framework

  • ●Foundation lesson, plus five distance-specific lessons (10K to 100 miles)
  • ●The Peri Lens Checklist for reading any race program
  • ●Heat Through Peri reference card
  • ●Load Prescription Guide (RPE based)

Coaching + Community

  • ●Pathway into the matching Her Trails race-specific program
  • ●Access to Her Peri Compass community when ready
  • ●Direction to Her Shift for the foundation and Peri Power for the gym
  • ●Access to the Her Trails community for support and connection

Also Worth Considering

Want the whole Peri Framework?

If you want the foundation (Her Shift) plus the strength block (Peri Power) plus the endurance framework, the Peri Framework Bundle gives you all three at a 30 percent saving versus buying them separately. If you are training for races across the year, the Her Trails All-In Membership includes every program plus ongoing coaching support.

Best Value

Her Trails All-In Membership

$220 / quarter

  • ✓Access to every Her Trails program including the full Peri Framework
  • ✓Community and coaching platform with weekly coaching calls
  • ✓Strength and mobility training for runners
  • ✓Coaching support between races and training blocks
  • ✓Ongoing community support and accountability
  • ✓Discounts on merchandise and selected partner opportunities
Explore the All-In Membership