Where Strength Meets Conditioning
A training program that teaches you how to combine lifting + conditioning to build capacity, power, and endurance without burnout, overload, or fatigue.
You’ve tried squeezing runs into your lifting weeks.
You’ve tried following run programs that only give mileage guidance.
You’ve tried doing more HIIT, more MetCon, and more intensity.
And every time, it leads to the same thing: fatigue, burnout, plateaus, and injuries.
It’s the foundational principles I used to build Division I soccer athletes:
energy system development + strength + intelligent progression.
Because performance isn’t random. It’s trained.
If you commit to the process, you will:
This is conditioning rooted in performance and longevity, not punishment.
Most women think conditioning means “run more miles” or “do hard shit until you’re gasping for air.”
That’s not conditioning. That’s stress without a strategy.
Your A-lactic system
This handles short, powerful bursts—think sprints, explosive jumps, and heavy lifts. This is your power system. It kicks in fast, burns out fast, and needs full recovery between efforts.
Your Anaerobic system
This fuels sustained, high-intensity efforts—hard intervals, hill repeats, tempo work. This is your “work capacity” system. It lets you push hard for 30 seconds to a few minutes without completely gassing out.
Your Aerobic system
This powers longer efforts and endurance—steady-state cardio, zone 2 work, extended conditioning sessions. This is your engine. It’s what allows you to recover between hard efforts, sustain movement over time, and show up to training day after day without breaking down.
The result is fatigue, plateaus, and injuries. And a body that can’t recover.
Instead of choosing one approach and ignoring the others, (run) Wild teaches you how to develop each energy system at the right time, in the right dose, using the modality that works for you.
Running. Biking. Rowing. Skiing. Swimming. It doesn’t matter.
What matters is training the system, not just logging mindless cardio.
When you train this way, you build:
These phases repeat and evolve over time, with new progressions layered in as your capacity grows.
Phase 1: PREPARE
You’ll create:
This phase builds your “engine” and teaches your body how to handle the work that comes later.
Phase 2: PROGRESS
Here we strategically increase:
You get fitter, stronger, and more resilient.
Nothing random. Nothing reckless.
All progression.
Phase 3: Peak
This phase includes:
You finish feeling like the most athletic version of yourself without ever being crushed by the process.
Each week includes 3 strength sessions and 3–4 conditioning sessions, strategically paired together across 4 training days.
Strength Training: Full-body and upper/lower work designed to support your conditioning, not compete with it. Build strength that carries over to everything you do.
Conditioning Work: Running, biking, rowing, or any modality you prefer, programmed with RPE, time domains, heart rate zones, and work-to-rest ratios. You’ll always know exactly where you should be.
(run) Wild — Coaching
3-month training blocks | 12-month full training program | 4 days per week
Best for you if you want accountability, direction, and coaching eyes on your training.
(run) Wild — Diy
3-month training blocks | 12-month full training program | 4 days per week
Best for you if you want the plan, the structure, and the progression, without coaching support.
No. You can use any conditioning modality: running, biking, rowing, swimming, etc.
Most sessions are 40–60 minutes, depending on the phase.
Yes—some phases intentionally pair them.
Access to basic strength equipment + whatever conditioning modality you choose.
Yes, in the coaching version. I'll review your lifts, give you feedback on your movement, and help you dial in your technique so you're training safely and effectively. You'll also get load guidance, movement swaps when something doesn't feel right, and have me in your corner when you have questions. You're not figuring this out alone.
That’s exactly what (run) Wild prevents. Every phase is designed with intention: smart progression, balanced volume, and built-in recovery, so you get stronger, fitter, and more conditioned without ever feeling crushed or burned out.
(run) Wild is designed as a progressive, evolving program, not a 3-month reset. Each phase builds on the one before it, so you’re continually developing strength and capacity over time. You can stay as long as this style of training supports your goals. If you ever want to shift your focus (more strength, more conditioning, or a different training emphasis) I make transitions into The Den or Alpha seamless, so you’re never starting over.
(run) Wild is built for women who want strength AND conditioning together, not just strength, and not just athletic power. (run) Wild sits between The Den and Alpha: built for women who want real conditioning alongside strength, without race prep or burnout-based intensity.
If you have a goal race on the calendar and want a program that’s tailored to distances, pacing, speed work, mileage build, and peaking phases, you’ll want a structured race plan. (run) Wild isn’t written with those variables in mind.
That said, if you’re running casually, building your running base, or simply want to feel stronger and more athletic while you run, you'll get a ton out of this program.
It will make you better at running, just not in a traditional “race-prep plan” way.
You don’t have to choose between being strong and being conditioned.
You don’t have to burn out trying to do both.
And you don’t have to guess anymore.
You can train with structure, strategy, and strength and see just how powerful, capable, and athletic you can become.
