What Runs You

A Virtual fitness team

Start Line

A Run Training Series
for Beginners

by Coach Alysha Flynn

1 mile, 5K, 10K, Half Marathon, and Full Marathon run training plans designed for women who want
to cross their next start line with confidence.

about

What Runs You

As simple as running may seem, it isn’t always easy for a beginner. It’s important to respect your current fitness level and start where you are.

Coach Alysha Flynn at What Runs You will take you to the start line of your first or longest race. With an easy-to-follow plan that includes your run training, weight training, fuel guide, and a virtual community who always has your back, you can crush your next big milestone in a matter of weeks, or go from zero to a full marathon in only 1 year!

Coach Alysha’s plans are designed with flexibility so you can make adjustments to your workouts as needed, but still show up consistently for yourself.

With Coach Alysha and the What Runs You community, you will find there is no bad day running – there may be tough days, but no bad days. 

Features

  • Virtual Running Community for Women
  • Run Training Plan
  • Weight Training Plan
  • Fuel Guide
  • Weekly Crew Coaching Call

Outcomes

  • Improve endurance and speed through consistency
  • Learn skills to nourish your body and spirit
  • Connect to a strong community of support
  • Build your identity as a runner

materials

What You Need

Running Shoes

Dumbbells

Non-Stretch Rope or Cord

hiitide Mobile App

for iOS and Android

mobile app​

A Sneak Peak

Daily Activities

Use your daily calendar to check off activities as you complete them!

Runner’s Identity

Build your identity as a runner through Coach Alysha’s thought-provoking journal prompts. Take time to reflect on your “why,” establish your weekly focus items, and celebrate your wins!

Fueling Mindset

Follow Coach Alysha’s Fuel Guide to navigate the kitchen in a way that supports your training. Post your culinary creations to the Crew message board to share the inspiration!

Something Over Nothing

All elements of your calendar are adjustable, so you can rest assured you have all of the tools and flexibility to do 1% better every day!

schedule

Training Structure

This easy-to-follow training plan is pre-loaded on your in-app calendar. It is simple to adjust to your everyday life and training needs, providing the structure and flexibility for you to do 1% better every day!

Mon

Run

Tue

Total Body Weight Training

Wed

Run + Stability Training

Thu

Core Training

Fri

Run

Sat

Crew Coaching Call

Sun

Run + Fuel Prep

coach

Alysha Flynn, Founder

what runs you alysha sitting in front of chalkboard

Coach Alysha Flynn is passionate about helping her clients set their training intentions and follow through with them. She’s always been protective of the beginner runner population as they are trying to start training for the first time, get back into it after a long time, or perhaps are just recovering from a physical setback and need to start slowly. Her training plans prioritize her clients’ experience so that they can enjoy the process, gain confidence, and keep reaching for that next milestone.

Credentials:

  • B.S. Health Sciences: Nutrition,
    Exercise Science, and Psychology
  • Master in Business Administration:
    Health and Healthcare Management
  • Certified Personal Trainer
  • 15+ Marathon completions
  • 10x Boston Marathon qualifier
  • Ironman 70.3

ambassador

Mrs. Space Cadet

@mrsspacecadet

I’ve tried so many running and fitness programs with no success. In fact, I ended up injured and discouraged each time. This is the first program I can 100% stand behind! Everything I need is included in the interactive calendar. Even the specific stretches are built into my run listed for each run day. This is foolproof and the entire thing is geared toward beginner runners. I love that because it progresses slow and steady while keeping safety first. I cannot recommend this program enough! Coach Alysha knocked it out of the park on this!

reviews

Crew Member Stories

sign up

Join the Crew

Choose your next Start Line, and let’s get to work!

Phase One
1 Mile

from zero
to 1.5mi / 2.4km
$ 99
95
$1.58 / day
  • 9 Week Run
    Training Plan
  • Progress from
    0 miles
    to 1.5mi / 2.4km
  • Weight Training
    Plan
  • Fuel Guide
  • Weekly Crew
    Coaching Call
  • Access to the
    Online Community

Phase Two
5K

from 1.5mi / 2.4km
to 3.1mi / 5km
$ 99
95
$1.58 / day
  • 9 Week Run
    Training Plan
  • Progress from
    1.5mi / 2.4km
    to 3.1mi / 5km
  • Weight Training
    Plan
  • Fuel Guide
  • Weekly Crew
    Coaching Call
  • Access to the
    Online Community

Phase Three
10K

from 3.1mi / 5km
to 6.2mi / 10km
$ 99
95
$1.58 / day
  • 9 Week Run
    Training Plan
  • Progress from
    3.1mi / 5km
    to 6.2mi / 10km
  • Weight Training
    Plan
  • Fuel Guide
  • Weekly Crew
    Coaching Call
  • Access to the
    Online Community

Phase Four
Half Marathon

from 6.2mi / 10km
to 13.1mi / 21.1km
$ 149
95
$1.58 / day
  • 13 Week Run
    Training Plan
  • Progress from
    6.2mi / 10km
    to 13.1mi / 21.1km
  • Weight Training
    Plan
  • Fuel Guide
  • Weekly Crew
    Coaching Call
  • Access to the
    Online Community

Phase Five
Marathon

from 13.1mi / 21.1km
to 26.2mi / 42.2km
$ 149
95
$1.58 / day
  • 13 Week Run
    Training Plan
  • Progress from
    13.1mi / 21.1km
    to 26.1mi / 42.2km
  • Weight Training
    Plan
  • Fuel Guide
  • Weekly Crew
    Coaching Call
  • Access to the
    Online Community

FAQ

Here’s a list of our most frequently asked questions. If you don’t see your question, please email Customer Service at team@hiitide.com

How do I know if my registration went through successfully?

If your registration was successful, you will be directed to a new page that says “Welcome to the Crew!” at the top. It will have iPhone and Android App Store buttons that link to the hiitide app. You will also receive a Welcome Email. Please note that this form may not be supported by Internet Explorer, please try a different browser.

 

What happens after I sign-up?

After check out, you’ll download the hiitide app onto your mobile device and sign in using the email and password chosen at check out.

 

Is the hiitide app accessible on a computer? What about a tablet?

hiitide is a mobile app that is built to work on a mobile device like a cell phone or a tablet, where it can be conveniently accessed anywhere, anytime. It is not currently supported for browsers.

 

I forgot my password, what should I do?

Open up the hiitide app and tap “Forgot your Password?” It will direct you to a page where you can type in your email, and you will be emailed a link for a password reset.

 

I can’t log in. It says user not found.

First, confirm that you registered successfully by checking to see if you received an email from us. If not, there is a chance you may have entered an incorrect email address. For assistance with this, please email Customer Service at team@hiitide.com.

 

Didn’t see your question here?

Please email Customer Service at team@hiitide.com or try our automated FAQ via the Chat popup in the bottom right of the page.