Empowering women through the menopause and beyond.

Unlock your potential, get stronger, run a faster 5K

Michelle - Running

Train Smarter, Run Faster, Conquer Your 5k Goals

Michelle and Louise understand the unique challenges of menopause and running. We provide training sessions and help you fit them into your week to achieve your fitness goals.

Community Support

Connect with like-minded women who are on the same journey. Our community is a safe space to share experiences, seek advice, and celebrate each other’s achievements.

Are you mid-30s, 40s or beyond, and finding your running is slowing down?

This course is designed to empower perimenopausal and postmenopausal runners to feel stronger and run faster than ever before, with a combination of Pilates-based training for strength and running workouts specifically for the menopausal runner.

runafaster5k.com - Should Runners do Pilates

The Get Stronger: Run a Faster 5K Course

Join us on our next course on 4th March 2024, just click the link below to take you to our booking page for more information.

Pilates for Runners sessions focus on:

  • Core strength
  • Flexibility & mobility
  • Plyometrics
  • Body awareness
  • Injury prevention
  • Stability & balance
  • Breathing
  • Posture
  • Mental focus

Training plans include:

  • Speedwork
  • Interval training
  • Hill work
  • Endurance running
  • Tempo running
  • Running technique
  • Rest and recovery

How does the course work?

The course is 11 weeks long and all takes place in a private Facebook group with like-minded runners who all want to improve.

Sunday night is planning night for the week ahead – this is important to enable you to commit to the sessions, and plan them into your week. We’ll give you the week’s sessions, which will include 1 Pilates based session lasting 20-30 minutes, and 3 running sessions.

On Monday morning, Louise will set you some daily challenges for the week, which, if you are consistent, will help build your strength and muscular endurance.

During the first week, we will ask you to run a 5k time trial that we will use as a benchmark against which to measure your time at the end of the course.

Louise & Michelle will be in the Facebook group daily to answer questions, give advice & motivation, and assist with fitting the sessions into your week.

“I’m surprised what a relief Pilates brings to my back”


“Having a plan provides structure and helps you stick to it. The dailies are a good edition and being accountable gives motivation”


“It’s amazing how quickly your strength increases with regular set exercises”


“The main benefit for me was having a plan, the accountability and sticking to it”


“I’ve never really done tempo or interval runs before, but I’ll start incorporating them into my runs as I can really see the benefit, especially when short on time”


About Us



Hi I’m Louise, a Pilates Institute Instructor and running enthusiast.

I’m 58 still running when I want to, for as long as I want. Something I put down to my regular Pilates for Runners practice!

I have taught Pilates for over 30 years, qualified as a APPI Pilates for Runners Course and with the American College of Sports medicine, Oh and I’m also a Canicross Instructor too (running with dogs).



Hi I’m Michelle, a fully licenced Coach in Running Fitness through England Athletics with many years’ experience in coaching both road and trail runners. I coach runners all over the world and offer canicross sessions and 1:1 running sessions.

I can be found out daily on the Lancashire moors Canicrossing with my dog Poppy.

Frequently Asked Questions

How much time will the course take up?

The runs will take about 30 minutes although the longer ones longer.

The daily challenge will take at most 10-minutes a day and the weekly Pilates session will take 20-30 minutes.

How much support will I get?

You will get support from both Michelle and Louise throughout the 11-week course in the Facebook group, or privately.

Additionally you will have the support and motivation of other course participants who all spur each other on.

Do I have to do the course each week?

The Get Stronger: Run a Faster 5K course is structured to build you up during the 11-weeks to obtain a faster 5K.

If you are going to miss a week for holiday, we ask you to let us know.

I have a race midway through the course, can I still do this?

Yes, we can help with tapering for a race (and recovery) too.

Please contact us for advice.

What happens if I go on holiday?

If you go on holiday, we hope you can carry on with some of the course, if not let us know and we will get you started again when you get back.

What happens if I get injured?

If you get injured then depending on the type of injury or advice you have been given by a medical professional, we can adapt the course for you.

Do I need to be on Facebook?

Yes, you do, as this is where the magic and the support happens.

If you don’t have a Facebook account, you can get one and keep it private so no one knows you are on and join the Facebook community we have for the course.

Do I need to be on Strava?

No, but it does help Michelle see how you are doing with each run and provide guidance where necessary.

Do the session have to be done on a specific day?

No, the great thing about the Get Stronger: Run a faster 5K course is you have all the sessions at the beginning of the week so you can plan your week to fit into your life.

I am not a menopausal runner; can I still take part?

Yes, of course you can take part. It’s open to everybody.

How Do I Sign Up?

Just head to our store from the main menu to purchase the course. The course costs £120 for 11 weeks of support and guidance.