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Her Trails

Her Training Cycles
for Women

Train with your cycle, not against it.

A 12-week program that teaches you how to train with your menstrual cycle. Understand each phase of your cycle, learn how to adjust your training load and intensity week by week, and build a sustainable relationship with your body and your running.

Duration

12 Weeks

Pace

Self-paced

Focus

Cycle Syncing

Level

All Levels

Sessions

4 per Week

Access

Lifetime

The Program

Training that works with your biology

Most training programs are built for a flat hormonal profile. Yours is not flat. Oestrogen, progesterone and testosterone shift across your cycle in ways that directly affect your energy, strength, recovery capacity and mental sharpness. Her Training Cycles gives you the knowledge and the practical tools to work with those shifts, not push through them.

Across 12 weeks, you learn how each of the four cycle phases affects your training response, and how to make simple, evidence-informed adjustments to intensity, volume and recovery. No two women experience their cycle the same way, so this program teaches you how to read your own body and build a personal approach that holds across the year.

What's Inside

Twelve weeks. Four phases. One complete framework.

The program works through each phase of your cycle. Start with the foundations and build to a practical adjustment framework you can apply to any training you do going forward.

Phase 1

Foundation

Weeks 1 to 3

Cycle tracking basics, how to read your hormonal patterns, what the four phases are and how each one shapes your capacity to train, recover and perform. The ground floor everything else builds from.

Outcomes: cycle literacy, tracking habit, clear understanding of your hormonal map

Phase 2

Follicular and Ovulatory

Weeks 4 to 6 | the high-output phase

Rising oestrogen in the follicular phase supports strength, power and higher training loads. Ovulation is your peak performance window. Learn how to identify these phases in your body and use them to time your hardest sessions, your time trials and your key long runs.

Outcomes: smarter load timing, better performance on key days, less wasted effort

Phase 3

Luteal

Weeks 7 to 9 | the adaptation phase

Progesterone rises in the luteal phase and your training response shifts. Recovery slows, core temperature rises and some sessions feel harder at the same effort. Learn to read these signals clearly, adjust without guilt and do the recovery work that carries your fitness forward.

Outcomes: fewer sessions that feel like failures, better recovery quality, confidence in your adjustments

Phase 4

Integration

Weeks 10 to 12 | the whole picture

Put it all together. Build your personal training adjustment protocol based on your own data. Layer in nutrition, sleep and stress support by phase. Leave with a system you can apply to any program you follow going forward, and return to as your cycle changes across the years.

Outcomes: a personal protocol, a repeatable system, a framework for life

How It Supports You

Built to be used during training, not just read once

Her Training Cycles is not a course you complete and shelve. It is a framework you return to every training block, every race build, every time your body throws you a curveball.

Phase-by-Phase Education

Hormones, phases, energy, strength, recovery. Explained clearly and connected to training. You leave understanding why some weeks feel hard and others feel effortless.

A Practical Adjustment Framework

Tools to modify your sessions by phase. Knowing when to push, when to hold and when recovery is the most important session on the plan. Less guesswork. Clearer decisions.

Your Own Data, Applied

The program teaches you to track and read your own cycle, not just follow a generic template. Your protocol becomes personal, and it works because it is built around you.

Nutrition and Recovery by Phase

Practical nutrition anchors and recovery strategies that shift across the cycle. Built around what the research supports, applied to the runner you are now.

Works Alongside Any Program

You do not need to stop your current training. The framework is designed to layer over whatever you are already doing, making the training you have more effective.

Evidence-Informed Throughout

Grounded in current sports science on female physiology, the menstrual cycle and training adaptation. Layered with the Her Trails coaching intelligence built from working with hundreds of women athletes.

What's Included

Everything you need, in one place

Her Training Cycles covers your education on the cycle and your practical training framework in one integrated program. Lifetime access so you can return as your body changes across the years.

The Program

  • ●Twelve weeks across four cycle phases, self-paced
  • ●Video and written lessons, practical frameworks and trackers
  • ●Downloadable cycle tracking tools and reference cards
  • ●Lifetime access so you can return at every training phase

Coaching + Community

  • ●Pathway into the Her Trails coaching community when you are ready
  • ●Direction into Peri Power and Her Shift when you want the next layer
  • ●Access to the Her Trails community for support and connection
  • ●Curated resources and expert references within the course

Also Worth Considering

Want the full physiology education?

If you want the cycle framework plus the perimenopause foundation plus runner-specific strength, the Strength and Physiology Bundle gives you all four programs at a saving versus buying them separately. If you are training across the year, the Her Trails All-In Membership includes every program plus ongoing coaching support and is usually the most cost effective option.

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