The Science Program How It Works Join the Cohort

Women don't train in straight lines. We train in seasons.

A 12-week women's running program that works with your cycle, not against it. Personalised coaching, community runs, and a whole lot of support.

12 weeks 5K / 10K goal Bangalore based Spots limited
HerRhythm

Your body changes every week. Your training should too.

Most running programs treat every week the same. But your energy, strength, and recovery shift with your menstrual cycle. HerRhythm is the first running program in India designed around these natural rhythms — so you train smarter, feel stronger, and actually enjoy the process.

The Science
Four phases. Four training strategies.
Each phase of your cycle brings different strengths. We design your training to match — not fight — what your body is doing.

Menstrual

Days 1 – 5

Your body is recovering. We honour that with gentle movement, shorter distances, and recovery-focused sessions. No guilt, no pressure.

Recovery & rest

Follicular

Days 6 – 13

Energy rises. Estrogen climbs. This is when we build — increasing volume, adding strength work, and preparing for your peak.

Build & grow

Ovulatory

Days 14 – 16

Your power week. Strength, speed, and endurance peak. We push tempo runs, intervals, and longer distances here.

Peak performance

Luteal

Days 17 – 28

Progesterone rises. We taper effort, maintain consistency, and focus on moderate steady-state work as your body prepares to reset.

Maintain & taper
The Program
Run with intention.
A 12-week women-specific running program to run your first 5K or 10K. Personalised coaching, community accountability, and cycle-aware training — all in one.

Personalised weekly plans

Your coach Shruti builds your plan every week based on where you are in your cycle, your feedback, and your goals.

Cycle-synced training

Log your period. Shruti adjusts your training intensity, volume, and rest days accordingly. No cookie-cutter plans.

Community runs in Bangalore

Weekend group runs with women who get it. Train together, motivate each other, and celebrate every milestone.

WhatsApp-first coaching

Plans, feedback, check-ins — all through WhatsApp. No app to download. Just your coach, a message away.

How It Works
Three steps to running your way.
1

Sign up & share your cycle

Tell us about your running experience, goals, and cycle. If you have PCOS, irregular periods, or any conditions — we want to know. Every body is different.

2

Get your weekly plan

Shruti sends your personalised plan every week via WhatsApp. Log your runs, share feedback, and she adjusts as you go.

3

Run, log, repeat

Follow your plan, join community runs, log your period and symptoms. Watch yourself get stronger — season by season.

I used to push through cramps and feel terrible. Now I know when to push and when to rest. I ran my first 10K feeling strong the entire way.
— Cohort 3 runner, Bangalore

Ready to run with your rhythm?

Cohort 5 starts soon. Limited spots — we keep groups small so every runner gets personalised attention.

12 Weeks
5K / 10K Your goal
18 Spots per cohort

Questions? DM us on @herrhythm.in