With the Intermediate 10K StrideHer Run & Strength Plan, yes, we move from time-based walk-run intervals into structured distance-based workouts — including track sessions, lactate threshold runs, long runs, and recovery runs — all with a specific purpose at each stage of the 12 weeks. Runs start around 3K and build to 9K, with a polarized approach in the final weeks as you get closer to race day.

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we designed both weekly strength sessions to be done at home with minimal equipment — typically just resistance bands and light free weights, and space to move. All 36 strength exercise videos include guided voiceover instruction. The sessions progress through 3 different training phases over the 12 weeks so your strength keeps building alongside your running. You can also take them to a gym if you prefer.

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we give you immediate lifetime access through our interactive training platform — no subscriptions, no expiry. Inside you'll find all 12 weeks of structured distance-based run workouts, two progressive strength routines per week, 72 recovery mobility movements, 39 bite-sized coach-led learnings, 6 warm-up activation and form drills per session, and a flexible calendar with 76 sessions you can move to fit your real life. A welcome email and tutorial walk you through everything after purchase.

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we pair every week of running with two dedicated strength sessions and run form drills built into every warm-up — because getting faster requires more than just more kilometres. The plan includes track workouts, threshold runs, long runs, and recovery runs, alongside 6 compound strength exercises per session that progress in difficulty across 3 phases. Built by Kinesiologists and run coaches who work with women every day.

Many runners repeat the plan after a couple weeks off to continue building confidence & a strong base, move into one of our next-level StrideHer run plans (we have half marathon beginner/intermediate run & strength plans should you wish to run further next), or transition into personalized 1:1 Complete Digital Coaching for more individualized support to consider individual challenges like menopause, postpartum, injuries, or specific race time finish goals!

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we built injury prevention into every layer — run form drills in every warm-up, structured recovery mobility routines, a deload week at week 7, and progressive loading so you're never jumping too far too fast. This plan is designed for women who are currently injury-free and able to run without active pain. If you're still managing an injury or want fully individualized support, our 1:1 Complete Digital Coaching — including a digital movement assessment and run analysis from our Kinesiologists — is the better fit.

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we intentionally include the elements that matter most for women across all life stages — progressive load, strength training, load-bearing work, a built-in deload week, and 72 recovery mobility movements to support durability and long-term performance. These are exactly the foundations that help women in their 40s and beyond train harder without breaking down. For a fully individualized approach, our 1:1 Complete Digital Coaching allows our Kinesiologists and run coaches to tailor everything to your body specifically.

With the Intermediate 10K StrideHer Run & Strength Plan, yes, we set you up to keep going! Many women move directly into one of StrideHer's beginner or intermediate half marathon Run & Strength Plans as their natural next challenge. If you want more personalized support — a specific finish time goal, support through a life stage like menopause or postpartum, or more accountability with regular coaching check-ins — our 1:1 Complete Digital Coaching is built for exactly that.