All-In Membership: every program included. $220 AUD per quarter

All-In Membership Distance Based Programs Event Specific Programs Group Run Details

Her Trails Coaching

5km Foundations
Program for Women

This 6-week, beginner-friendly program supports you to confidently reach your 5km goal, whether you are new to running, returning after a break, or navigating life stages such as post-pregnancy recovery or menopause. A safe, supportive way to rebuild endurance, confidence and trust in your body.

Program

6 Weeks

Distance

5km

Level

New, Return or Base Building

Terrain

Road or Trail

Access

Platform + App

Format

Distance-Based Program

The Program

Building your first, or next, 5km

This is one of our distance-based foundational programs, designed to help you reach 5km with confidence and without overwhelm. Whether this is your very first running goal, a return after time away, or a base building block before something longer, the program meets you exactly where you are.

The program roll out: you will receive immediate access to all introductory materials. You will also be welcomed into our Coaching Corner and Her Trails Community Hub for ongoing support. From there, each training week is released on the Saturday prior to the new week to support rhythm and progression.

Your Training Week

What each week looks like

Each week is structured to build your running base gently and progressively, while developing the supporting elements that keep you strong, confident and moving well.

Run Sessions

Walk-Run, Base Building, Confidence Runs

Gentle | Progressive

Your run sessions build gradually across the 6 weeks, using walk-run structures where needed and progressing toward continuous running. Every session is designed to build genuine aerobic capacity while protecting your joints, energy and motivation.

Foundation focus: consistency before intensity, building a base you can sustain

Strength

Control, Confidence, Resilience

Progressive | Runner-specific

Simple, progressive strength training designed for new and returning runners. These sessions build the control and resilience your body needs as running load increases, without requiring a gym or heavy equipment.

Foundation focus: building patterns that protect you as training load increases

Recovery

Mobility, Yoga, Recovery Tools

Sustainable | Restorative

Mobility, yoga and recovery sessions support sustainable movement across the full program. They help your body absorb new training load, maintain range of motion and stay resilient, especially important if you are returning from injury, pregnancy or time away.

Foundation focus: learning to recover well so you can train consistently

Long Run

Building Toward 5km

Weekly | Progressive distance

Your weekly longer session builds gradually toward running the full 5km distance with confidence. Run at conversational effort, with guidance on pacing by feel and simple fuelling and hydration habits. This is where you prove to yourself that you can.

Foundation focus: building distance at a pace your body can sustain and absorb

Not Sure?

Is this the right level for you?

You do not need to be a beginner for this to be the right place to start. This program is perfect if you are new to running, rebuilding after a break, or simply want to build a base before taking on something longer.

If you already run 5km comfortably and want your next challenge, our 10km Trail Foundations program may be a better fit.

Still unsure? Reach out to us at [email protected] and we will help you find the right starting point.

Why Her Trails

Built for women, grounded in real coaching

Every element of this program is shaped by how women train, recover and build confidence. This is not a generic plan adapted for women. It is coaching designed from the ground up around your physiology, your psychology, and your lived experience.

Female-First Design

Built around your physiology, psychology, and lived experience, including post-pregnancy recovery and menopause. Cycle-aware adaptation is built in, and the majority of sessions sit at conversational effort.

Life-Aware Coaching

Structured for growth, flexible for real life. Your week is released each Saturday so you meet each week where you are. Flex days are built in for energy and load management, because consistency matters more than perfection.

Whole-Person Training

We coach beyond fitness: into mindset, recovery, and nervous system support. Nutrition, female physiology insights, and confidence-building tools are layered throughout the program, not bolted on as extras.

Fully Mobile

Train anywhere, on your schedule. All sessions, coaching content and community are accessible via the Kajabi platform and app. Your program goes where you go.

Foundations, Not Limitations

This program is about building something lasting. Whether this is your first 5km or your tenth attempt at getting back into running, the foundation you build here is the platform for everything that comes next. We coach you as a whole runner, not just through a plan.

What's Included

Everything you need, in one place

Coached by a team built by and for women. You are coached in real time as a whole runner, not just following a plan. Your week is released each Saturday so you meet each week where you are.

Training Program

  • โ—Structured weekly run sessions: walk-run, base building and confidence runs
  • โ—Simple, progressive strength training to build control and resilience
  • โ—Mobility, yoga and recovery tools to support sustainable movement
  • โ—Nutrition, mindset and female physiology insights layered throughout

Coaching + Community

  • โ—Live weekly coaching calls, join live or watch replays
  • โ—On-demand Q&A and coaching support throughout the program
  • โ—Support and connection via the Her Trails Community Hub
  • โ—Access to the Her Trails community for ongoing connection

Also Worth Considering

Training for more than one goal this season?

Instead of purchasing individual programs, many runners choose the Her Trails All-In Membership for broader training support across the year. If you plan to complete more than one program this season, the All-In Membership is usually the most cost-effective option and gives our coaching team the ability to support you as you transition between races, training blocks and recovery periods.

Best Value

Her Trails All-In Membership

$220 / quarter

  • โœ“Access to every Her Trails program including trail, road and strength
  • โœ“Community and coaching platform with weekly coaching calls
  • โœ“Strength and mobility training for runners
  • โœ“Coaching support between races and training blocks
  • โœ“Ongoing community support and accountability
  • โœ“Discounts on merchandise and selected partner opportunities
Explore the All-In Membership
 
Before you decide

Questions before you commit?

Choosing a program is a real commitment of time and energy, and it is normal to want to talk it through first. Here are a few places to start.

Read how we coach
Talk to a runner who has done it

We can connect you with an All-In member for a relaxed call about the program, fitting training around work and family, or anything else on your mind.

Request a chatOr browse all our programs