Run Strong Over 40
Personalized coaching for women over 40 who want to either
start running or train for 5K, 10K, half marathon, marathon, or ultra
— without burning out or getting injured.
My Coaching Approach
I help driven, high-performing women balance serious training with real life. Whether you’re navigating hormonal changes, a demanding job, or simply want a smarter approach to endurance training, I create structured, supportive plans that work with your body, not against it.
Endurance training after 40 requires a different approach. Recovery, stress load, hormones, sleep, and life demands all matter. My coaching integrates structured training with nervous-system-aware recovery and hormone-informed pacing strategies. The goal is not just finishing races, it’s sustaining strength long-term.
This Coaching Is For You If…
✔ You’re over 40 and want to train intelligently.
✔ You feel your recovery isn’t what it used to be.
✔ You want structure but not rigid, punishing
plans.
✔ You’re balancing training with work, family, and
life.
✔ You want performance without sacrificing your
nervous system.
✔ You’re training for a race but don’t want to burn
out or get injured.
Why I Focus on Women 40+
As an endurance athlete and healthcare professional, I’ve seen how traditional training models ignore stress load, recovery capacity, and hormonal shifts.
I coach differently because I care about longevity in running.
After 40, recovery changes. Stress tolerance shifts. Hormones fluctuate.
More mileage isn’t the answer. Smarter structure is.
Personalized Training Plan
Built around your schedule, recovery capacity, and goals.
Weekly Adjustments
Your plan evolves with you — based on feedback, fatigue, and life stress.
Recovery & Hormone Awareness
Training that respects perimenopause, energy fluctuations, and real-world stress.
Coaching Services – How It Works
Choose the level of support that fits your goal and your life — from a 4-week reset to race prep or ongoing coaching.
Click Apply for coaching, fill out a short form, and I’ll reply within 48 hours. If it’s a good fit, I’ll send a PayPal invoice and we’ll get started. No payment is required before I confirm availability.
Starter Reset / Return to Running (4 Weeks)
$ 119
A calm, structured way to get back into running — or start fresh — without overdoing it. You’ll get a personalized 4-week run + strength plan, simple guidance on pacing and recovery, and written check-ins so you feel confident and consistent.
Best for: beginners, return-to-running, post-burnout, or “I need a reset.”
Personalized 4-week running plan
Based on your current level and schedule
Strength sessions
Simple, runner-focused, doable at home or gym
Written check-in + adjustments (weekly)
Clear pacing + effort guidance
so you don’t overtrain
Recovery support
Sleep, stress load, soreness, fueling basics etc.
Ongoing Coaching (Flexible Goal Coaching)
$ 99-159
Personalized coaching tailored to your current goal — whether that’s your first 5K, a marathon, or building sustainable endurance.
Ongoing support for long-term progress — ideal if life stress fluctuates, goals change, or you want steady improvement over time. Choose the level of support that fits you best:
Light Support $ 99
- Written check-in + plan updates every 2 weeks
- Run + strength progression month to month
- Messaging support (within clear response times)
Full Support $ 159
- Weekly written check-in + plan updates
- Run + strength progression that adapts week to week
- Messaging support (within clear response times
Race Build (8–20 Weeks)
$ 139 per month
Structured race prep for your next goal — 5K, 10K, half, marathon (and trail up to 50K) — with support that adapts as you go.
You’ll get a clear plan built around your race date, current fitness, and real-life schedule, with adjustments when fatigue, stress, or setbacks show up. The goal is to arrive at the start line feeling confident, prepared, and well-recovered.
Race-specific plan + taper included
Written check-ins every 1–2 weeks + adjustments
Race week guidance (pacing + fueling basics)
Lydia – Certified Running Coach
Women’s Running Specialist
As a certified running coach, endurance athlete, and nurse/midwife, I create personalized training plans for women over 40—building endurance, strength, and confidence through smart, sustainable training.
Experience you can trust. Support you can feel.
Certified Running Coach (UESCA)
Evidence-informed coaching built on education, experience and real-world results.
Healthcare background (nurse/midwife)
A strong foundation in women’s health, recovery and whole-person care.
Marathon + trail experience
(up to 50K)
Years of running and racing across roads, trails and mountains.
FAQ
Do we need to do calls or video calls?
No. Coaching is 100% written. That means flexible time zones, no scheduling stress, and clear written guidance you can return to anytime.
What kinds of runners do you work with?
I work with women 40+ training for 5K to marathon, and trail/mountain races up to 50K, as well as runners who simply want to build consistency and endurance in a sustainable way.
I’m a beginner / returning after a break. Can I still apply?
Yes. The Starter Reset (4 weeks) is designed exactly for beginners, return-to-running, and “I need a gentle reset” phases.
How does the application process work?
You click Apply, fill out a short form, and I’ll reply within 48 hours. If it’s a good fit, I’ll confirm availability and send next steps.
Do I pay before you accept me?
No. No payment is required upfront. If we’re a good fit, I’ll send a PayPal invoice after I confirm your start date.
What’s included in coaching?
All coaching options include a personalized running plan plus strength training recommendations. The difference between options is the level of ongoing support and how often we adjust the plan.
How often do you adjust the plan?
It depends on the service:
- Starter Reset: weekly check-in and adjustments during the 4 weeks
- Race Build: check-ins every 1–2 weeks (with adjustments as needed)
- Ongoing Coaching (Light): check-in every 2 weeks
- Ongoing Coaching (Full): weekly check-in and updates
How quickly do you respond to messages?
I reply within 48 hours on weekdays. (I keep coaching calm and sustainable, so I don’t offer instant, 24/7 messaging.)
What if I get sick or injured?
We adapt. If you’re sick, overly fatigued, or something starts to hurt, we adjust the plan and prioritize recovery. I don’t diagnose or treat injuries — if something feels concerning, I’ll recommend you seek medical assessment.
Do you provide nutrition plans?
I offer basic fueling guidance for running and race preparation (timing, recovery basics, race-day fueling strategy). I don’t provide detailed meal plans or medical nutrition therapy.
Do you coach ultras like 100K or 100 miles?
I coach trail and mountain races up to 50K. If you’re training for longer ultras, I’m happy to recommend a specialist coach.
Can I switch coaching options later?
Usually yes. If your needs change (for example, from Race Build to Ongoing Coaching), we can adjust based on availability and timing.
What if I’m not sure which option I need?
Apply to the option that feels closest — or choose Ongoing Coaching if you want flexibility. I’ll help you confirm the best fit after reading your application.
What’s your cancellation policy?
You can cancel ongoing coaching at any time. I ask for 7 days’ notice before your next billing period. (If you’re in a fixed-term Race Build, we’ll agree on dates and expectations before you pay.)