This 12-week programme is designed for women in peri- or post-menopause who are new to 10K training or returning after a break. The plan balances safe, progressive running with joint-friendly cross-training (cycling or swimming) and two dedicated strength sessions per week to support bone health, muscle mass, and running performance.

The programme emphasises low-impact aerobic conditioning, gradual mileage increases, and regular “deload” weeks to optimise recovery, reduce injury risk, and accommodate the variable recovery demands common in menopause. Training is guided by Rate of Perceived Exertion (RPE) rather than strict pace or heart-rate targets, helping you adjust for daily fluctuations in energy, temperature tolerance, and sleep.

Who this plan is for:
- Beginner or returning runners aiming to complete a 10K in 12 weeks
- Women in peri- or post-menopause looking for a plan that supports hormonal health, joint care, and overall well-being
- Athletes comfortable running 20–25 minutes at an easy pace before starting
- Those open to mixing running with bike or swim workouts for aerobic fitness and joint protection

What to expect:
- 3–4 run sessions per week (including walk/run options where needed)
- 1–2 cross-training sessions (bike or swim)
- 2 strength training sessions per week (full-body, progressive, and bone-friendly)
- Built-in recovery/deload weeks (weeks 4 and 8)
- Weekly notes and tips tailored to menopause-specific needs (hydration, cooling, recovery, and nutrition)
- No direct communication with a coach unless purchased separately

Recommended equipment:
- Well-fitted running shoes
- Access to a bike (road, hybrid, or stationary) and/or pool for cross-training
- Basic strength equipment: dumbbells or kettlebells, resistance bands, bench or sturdy step
- Stopwatch, GPS watch, or app for tracking time and/or distance (optional but encouraged)
- Comfortable, breathable clothing suitable for temperature regulation

This plan is not designed for athletes with unmanaged osteoporosis, acute injuries, or medical conditions that require clearance before training. If in doubt, consult a healthcare provider before starting.