An 8-week, expert-led group coaching programme designed to help you return to running safely after having a baby or taking a break.
No guesswork, no pressure—just a proven, step-by-step path back to the miles you love.
Next cohort starts: Monday 27 April 2026 | Limited spots available
If you are reading this, you probably miss the feeling of lacing up your shoes and just going. But right now, the reality feels a little different.
Does any of this sound familiar?
You want to run, but you are terrified of doing damage to your pelvic floor or core.
- You have tried going for a quick jog, but it felt heavy, awkward, and frustratingly hard.
- You are overwhelmed by conflicting advice online—some say wait 12 weeks, others say just listen to your body.
- You are already running a bit, but you are dealing with annoying niggles, leaking, or feeling like you have hit a plateau.
- You keep comparing your current pace and distance to your pre-baby or pre-break self, and it is stealing the joy from your runs.
You are not starting from scratch. You are starting from experience. But your body has changed, and the way you train needs to change with it.
Why I Created RAPT Runners
Before RAPT Runners, I ran a highly successful programme called The Power Project. It was designed to help women rebuild their strength and return to movement safely after having babies. The feedback was incredible, and the results were awesome. But as a runner myself, I kept seeing the same gap. Women were getting stronger, but when it came to translating that strength back into running, they were still lost. They were still dealing with niggles, still feeling heavy on their feet, and still unsure how to safely build their mileage. I realised I needed to combine my professional expertise in postpartum recovery and safe movement with my deep, personal love of running.
That is how RAPT Runners was born. It takes the proven, foundational strength principles of The Power Project and applies them directly to the mechanics of running. It is the exact roadmap I wish I had when I was trying to find my stride again
So what is RAPT Runners?
8 weeks. Two distinct tracks. One goal: running safely, confidently, and for the long term.
This isn't a generic PDF plan. This is a comprehensive, 8-week group coaching experience that bridges the gap between where you are now and where you want to be. We spend the first 3 weeks building a foundation (glutes, core, pelvic floor, and posture). Then, over the next 5 weeks, we progressively load your body through structured run-walk intervals until you are running continuously and confidently. Because every runner's starting line is different, the programme is split into two tailored tracks:
Track A: The 5K Build
For the brand new runner or the postpartum returner (12+ weeks PP).
- Start from scratch: No recent running experience needed. We build your foundation from the ground up.
- Evidence-based protocol: Gentle, guided progression with full pelvic floor support awareness.
- Safe progression: Move seamlessly from walking to run-walk intervals, gradually increasing your running blocks without overwhelming your body.
- The Goal: Run continuously for 20–25 minutes by the end of Week 8 creating a launchpad for your first 5K.
Track B: The Ready Runner
For the runner who is already moving but wants structure, support, and to fix the gaps.
- Keep running from Day 1: Unlike Track A, you don't stop running. You will continue to run throughout the 8 weeks, but with a smarter, structured run plan.
- Fix the gaps: We layer in targeted strength work to address the underlying muscular weaknesses causing niggles, leaking, or stalling your progress.
- Structured overload: A clear, periodised running plan to build your speed and distance safely without burning out
- Expert coaching: Accountability, community, and expert eyes on your training to keep you consistent and motivated.
- The Goal: Complete a structured 5 or 10K training block pain-free, running further and faster with a rock-solid base beneath you.
What's Included?
When you join RAPT Runners, you get everything you need to succeed:
- 8 Weeks of Structured Programming: Delivered straight to your phone via the RAPT Movement app
- Weekly Strength & Mobility Routines: Specifically designed for the postpartum and returning runner to bulletproof your body.
- Expert Group Coaching: Weekly check-ins, Q&A sessions, and direct access to me for form checks and troubleshooting.
- Private Community Access: A supportive, private group of women who are on the exact same journey as you.
- Educational Resources: Deep dives into pelvic floor health, gear essentials, nutrition for recovery, and mastering the mental game.
The Investment: $297 CAD (Or 2 monthly payments of $149 CAD)
Join within 48 hours of the call and get the entire 8-week programme for just $258 (or 2 payments of $129 CAD).
That is just over $30 a week to finally get your running back on track.
Getting back to running is not a race. There is no point comparing you now to your pre-baby
self. This is about reclaiming your space, protecting your long-term health, and finding the joy in
movement again.
You don't have to do this alone. Let's build your base, together.
