You shouldn’t have to choose between getting stronger, improving your running, and moving in ways that feel good.
Run Lift Flow is an 8-week hybrid training program for women who want to look, feel, AND move their best. Instead of trying to piece together random workouts each week, you’ll follow a progressive, balanced schedule that combines strength training, running, mobility, and recovery—without letting fitness take over your life.
WHAT’S INCLUDED
• 3 progressive strength workouts each week
• 2 structured runs plus 1 optional endurance run
• Walk/Run, Beginner Continuous, and Intermediate/Advanced running options
• 2 optional sculpt and recovery flows each week
• Exercise demonstrations and complete workout instructions
• Guidance for adjusting the schedule to your fitness level and recovery needs
• Select live virtual workouts and community calls
• A private group messaging board for support and connection
• Private messaging access to me for questions throughout the program
• 2 structured runs plus 1 optional endurance run
• Walk/Run, Beginner Continuous, and Intermediate/Advanced running options
• 2 optional sculpt and recovery flows each week
• Exercise demonstrations and complete workout instructions
• Guidance for adjusting the schedule to your fitness level and recovery needs
• Select live virtual workouts and community calls
• A private group messaging board for support and connection
• Private messaging access to me for questions throughout the program
YOUR WEEKLY SCHEDULE
Monday: Lower Body Strength
Tuesday: Easy Run + Optional Sculpt Flow
Wednesday: Upper Body Strength
Thursday: Quality Run + Optional Recovery Flow
Friday: Full Body Strength & Conditioning
Saturday: Optional Endurance Run
Sunday: Rest
Tuesday: Easy Run + Optional Sculpt Flow
Wednesday: Upper Body Strength
Thursday: Quality Run + Optional Recovery Flow
Friday: Full Body Strength & Conditioning
Saturday: Optional Endurance Run
Sunday: Rest
MADE FOR ALL LEVELS
Every run includes three options, so you can begin with the level that fits you now and progress throughout the program. Strength workouts can be completed at home or in the gym with dumbbells, resistance bands, and a bench or sturdy box.
The entire program will be delivered through my fitness app, where you’ll find your weekly schedule, exercise demonstrations, workout instructions, and progress tracking.
Run Lift Flow begins September 7, 2026.
If you’re ready to stop choosing between running, lifting, and mobility—and start following a plan that brings them all together—this program is for you.
Frequently Asked Questions
IS RUN LIFT FLOW BEGINNER-FRIENDLY?
Yes! The program is designed to meet you where you are. Every run includes three options: Walk/Run, Beginner Continuous, and Intermediate/Advanced. You can begin with the level that fits you now and progress as your fitness improves.
DO I NEED TO ALREADY BE A RUNNER?
Not at all. The Walk/Run option is perfect if you’re new to running, returning after time away, or building your endurance gradually. You do not need to run continuously to participate.
DO I NEED A GYM MEMBERSHIP?
No. The strength workouts can be completed at home or in a gym. Dumbbells, resistance bands, and a bench or sturdy box are recommended. You’ll also receive exercise modifications when appropriate.
HOW MANY WORKOUTS ARE THERE EACH WEEK?
The program includes three strength workouts and two structured runs each week. There is also one optional endurance run, one optional sculpt flow, and one optional recovery flow. The optional sessions allow you to do more when your schedule and recovery support it—without feeling like you’re falling behind when they don’t.
WHAT IF I CAN’T FOLLOW THE EXACT WEEKLY SCHEDULE?
That’s okay! The suggested schedule is designed to balance training and recovery, but flexibility is a key part of the program. You’ll receive guidance for moving workouts around based on your schedule, energy, and recovery.
WHAT IF I MISS A WORKOUT OR HAVE A BUSY WEEK?
You do not need to double up or “make up” every missed workout. You’ll learn how to prioritize the most important sessions and adjust your week without derailing your progress. Consistency over eight weeks matters more than completing every workout perfectly.
WHERE WILL I ACCESS THE PROGRAM?
The complete program will be delivered through my fitness app. You’ll be able to view your schedule, follow workout instructions, watch exercise demonstrations, track your progress, and message me with questions—all in one place.
WILL I RECEIVE SUPPORT DURING THE PROGRAM?
Yes! You’ll be able to send me private messages with questions throughout the program. You’ll also have access to a private group messaging board, select live virtual workouts, and community calls to connect with other participants.
IS THIS PERSONALIZED ONE-ON-ONE COACHING?
Run Lift Flow is a structured group training program rather than fully customized one-on-one coaching. However, the different running levels, exercise options, scheduling guidance, and direct messaging support make it easy to adapt the program to your needs.
CAN I CONTINUE MY OTHER WORKOUTS?
You can, but more is not always better. Run Lift Flow already provides a complete weekly training schedule, so additional workouts should be added thoughtfully based on your goals and recovery. I can help you decide how another activity may fit into your week.
WHAT IF I HAVE AN INJURY OR MEDICAL CONDITION?
Please speak with your healthcare provider before beginning the program if you are injured, pregnant, newly postpartum, or managing a medical condition. Run Lift Flow is a general fitness program and is not a substitute for individualized medical care, physical therapy, or rehabilitation.
WHEN DOES THE PROGRAM BEGIN?
Run Lift Flow begins September 7, 2026. After enrolling, you’ll receive instructions for accessing the program through my fitness app.
Price
$199
This package includes
- 8-Week Progressive Training Plan
- 3 Strength Workouts Per Week
- 3 Running Levels Included
- 2 Structured Runs + 1 Optional Endurance Run
- Optional Sculpt and Recovery Flows
- Home or Gym Friendly
- Exercise Demonstrations and Instructions
- Live Virtual Workouts and Community Calls
- Group Support and Private Coach Messaging