Her Trails
Her Training Cycles
for Women
Know your cycle. Know your symptoms. Train the woman in front of you.
A 12-week cycle-aware training program that helps you understand your menstrual cycle, notice your individual patterns and make informed decisions about training, recovery and health.
Not rigid cycle syncing. Not a calendar telling you when you should feel strong, tired or ready to perform. Her Training Cycles combines practical training with current evidence so you can respond to what your body is actually telling you.
The Program
Cycle-aware training, without the rigid rules
Your menstrual cycle is useful information. It is not a training schedule.
Hormones change across the menstrual cycle, but current research does not support telling every woman to train hard in one phase, back off in another or schedule important sessions around a predicted performance window.
What does matter is understanding the physiology, noticing symptoms, tracking your own response and having the confidence to adjust training when there is a genuine reason to. That is what Her Training Cycles teaches you to do.
Train with cycle awareness, not rigid cycle syncing.
Respond to what your body is telling you, not what an app predicts you should feel.
What You Will Learn
Understand the physiology. Then understand your physiology.
Cycle Literacy
Understand what changes across your cycle
Learn the basics of menstruation, the follicular phase, ovulation and the luteal phase, including what we know, what remains uncertain and where individual variation matters.
Your Pattern
Notice rather than predict
Use the Cycle & Training Diary to track symptoms, sleep, energy, training RPE and what feels different across multiple cycles.
Training Decisions
Keep the purpose. Adjust the dose.
Learn when to continue as planned, when effort should guide pace and when symptoms genuinely justify shortening, moving or changing a session.
Health Signals
See your cycle as more than performance data
Understand why changes in bleeding, cycle regularity, fatigue and persistent symptoms can be useful health information and when additional support may be appropriate.
Fuel + Recovery
Support the work you are actually doing
Build practical fuelling and recovery habits around training demands rather than relying on blanket nutrition prescriptions for each hormonal phase.
The Outcome
Better body literacy
Leave with a more useful understanding of your own cycle and a framework you can carry into future running programs, race builds and different seasons of life.
Across the Cycle
Four physiological contexts. No predetermined performance windows.
Across the program, each part of the menstrual cycle becomes an opportunity to understand the physiology and observe your own response. The training sessions remain grounded in good endurance programming rather than being dictated by the phase label.
Your Practical Tool
Cycle & Training Diary
A key part of the program is learning to collect better information about yourself.
Track bleeding, symptoms, sleep, energy, planned and completed training, session RPE and whether training felt easier, normal or harder than usual. Over several cycles, you can begin separating genuine personal patterns from assumptions about how a phase is supposed to feel.
Notice your pattern. Do not assume one.
How to Use the Program
Use it as your training block, or use the education with the program you already follow.
Option One
Follow the complete 12-week program
Use the running, strength, mobility, recovery and mindset sessions as your primary training when you want a general training block without a specific race build.
Option Two
Use it alongside another training program
Already following a race or distance program? Keep that as your primary training plan. Use the education, Cycle & Training Diary and adaptation tools from Her Training Cycles alongside it. Do not stack both sets of training sessions together.
Included in All In
Already an All In member?
Her Training Cycles is already included in your membership. Find it inside your program library and use it as a standalone block or as the cycle-awareness layer alongside your current Her Trails training program.
The Her Trails Approach
Women are not small men. They are also not four predictable hormonal phases.
Women's physiology deserves to be considered properly in endurance training. That means taking menstrual health, symptoms, energy availability, iron, contraception, life stage and individual response seriously.
It also means being clear about what the evidence can and cannot currently tell us. Her Training Cycles gives you that context, then helps you make practical decisions for the woman actually doing the training.
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
