Free Running Plans for Menopause and Midlife
Every one of these free running plans for menopause was built for a body in transition — not a 25-year-old’s body with the numbers scaled down. Gentle ramps, real recovery, strength that protects bone, and food that tastes like a chef made it, because one did.
Take one, or take all four. They’re free, they arrive in minutes, and nobody will chase you afterwards.
Not sure which fits you? Take the 60-second quiz → https://runningmidlife.com/tools/kit-quiz/
The Menopause Runner Starter
Your first 14 days of Zone 2 training, built for a midlife body. Learn to run slow enough to smile — the gentle Japanese niko niko method that actually builds fitness instead of grinding you down. The best place to begin, or to begin again.
Get the free Starter → https://menopause-runner-starter.subscribepage.io
The Chef-Athlete Breakfast Pack
30g-protein breakfasts from a Cordon Bleu kitchen, ready in minutes. Midlife muscle needs more protein than the old guidelines admit, and breakfast is where most women fall short. This is where I fixed my energy first.
Get the free Breakfast Pack → https://chef-athlete-breakfast-pack.subscribepage.io
The Strength + Run Starter
Two 25-minute sessions a week that protect muscle, bone and pace through the menopause transition — designed to complement your running, not compete with it. No gym required to begin. This is the one thing I’ll call non-negotiable.
Get the free Strength Starter → https://strength-run-starter.subscribepage.io
The Perimenopause Racer’s Toolkit
Fourteen printable cheat sheets for racing halfs, marathons and ultras while your hormones run their own race. Taper, fueling, race-morning timeline — plus the two sheets no other running guide has: hot flashes mid-race, and what to do when race day lands on a bad hormone week.
Get the free Racer's Toolkit → https://perimenopause-racers-toolkit.subscribepage.io
Why these free plans exist
When I started navigating perimenopause as a runner, I couldn’t find honest information anywhere — just hype, silence, or advice written for someone half my age. I’m a Cordon Bleu–trained chef and a 30x marathoner running through this transition without HRT, and I decided that if I figured it out, I’d write it all down so the next woman didn’t feel as alone as I did.
That’s what these are. No hype, no miracle claims, no upsell traps. Just what actually works, tested on my own midlife body.
General guidance for healthy adults, not medical advice. Consult your doctor before beginning a new exercise program, and about any symptom that concerns you.