RUN • LIFT • FLOW
8-WEEK HYBRID TRAINING PROGRAM
Build strength, improve your running, move better, and recover without trying to squeeze five different programs into your week.
Begins September 7
All levels • At-home or gym friendly
Movement shouldn’t become another source of stress.
I created Run/Lift/Flow because I was struggling to balance my fitness goals, my life, and all the different ways I genuinely enjoy moving.
Every week, I found myself stressing about how I was going to fit in my runs AND strength training AND yoga AND Pilates—while still handling everything else I needed to do and giving my body enough time to recover.
Movement is supposed to help relieve stress, not create more of it.
Run/Lift/Flow brings running, strength, mobility and recovery together in one structured—but still flexible—weekly schedule. You’ll know exactly what to do while still having the freedom to adjust the plan around your body, your goals and your life.
Your whole week, finally working together.
Every part of Run/Lift/Flow is intentionally scheduled to help you build strength, improve your running and recover between sessions—without feeling like you have to do everything every day.
Run/Lift/Flow is for you if…
You enjoy running but don’t want to sacrifice your strength or muscle.
You want to begin running but aren’t sure how to structure your training.
You’ve been piecing together workouts from different programs and hoping they work together.
You want enough structure to make progress without following a rigid, all-or-nothing schedule.
You know mobility and recovery matter but struggle to make time for them.
You want to train at home, at the gym or with a combination of both.
You want access to a coach and a supportive group instead of figuring everything out alone.
You don’t need to be an advanced runner or experienced lifter. You just need to be ready to move consistently and meet yourself where you are.
READY TO RUN, LIFT AND FLOW?
Early-Bird Enrollment
$149 through August 30
Regular price: $199
Your eight-week program begins September 7.
Get the structure, coaching and community you need to run stronger, build muscle, move better and recover with intention.
Elevate your fitness journey with Run/Lift/Flow, an all-encompassing 8-week hybrid program designed to enhance your strength, endurance, and flexibility.
Combines strength training, running, yoga, and Pilates for a balanced approach.
Offers adaptable intensity levels suitable for all fitness stages.
Guided by expert instructors to ensure safe and effective workouts.
Transform your fitness journey with a program that challenges your limits while nurturing your well-being. Feel empowered, energized, and revitalized every step of the way.
What’s Included:
COMPLETE 8-WEEK SCHEDULE
Your running, strength and flow sessions organized for you each week.
THREE RUNNING LEVELS
Choose from Walk/Run, Beginner Continuous or Intermediate/Advanced—and access every level throughout the program.
EXERCISE DEMONSTRATIONS
Follow clear exercise videos and instructions through my fitness app.
LIVE CONNECTION
Join select live virtual workouts and community calls throughout the program.
COACHING SUPPORT
Send me private messages whenever you have questions or need help adjusting your training.
COMMUNITY + ACCOUNTABILITY
Connect with other participants through our group messaging board, check-ins and progress tracking.
Start where you are. Progress when you’re ready.
You don’t have to identify as “a runner” to join. Run/Lift/Flow includes three adaptable running tracks, and you’ll have access to all of them for the entire eight weeks.
WALK/RUN
Build confidence and endurance using manageable walking and running intervals.
BEGINNER CONTINUOUS
Develop your ability to run continuously while gradually improving endurance and pace.
INTERMEDIATE/ADVANCED
Build speed, stamina and performance through more challenging structured runs.
Begin with the level that feels right for you, then move into another track as your fitness and confidence improve.
MEET YOUR COACH
Hi, I’m Raquel—although most people call me Rocky.
I’m a certified personal trainer, nutrition specialist and yoga instructor with more than 13 years of experience in fitness and nutrition. I’m also a runner, lifter and lifelong believer that we shouldn’t have to choose only one way to move.
I created Run/Lift/Flow from both my professional experience and my own struggle to balance running, strength training, mobility, recovery and real life.
My goal isn’t to make fitness take over your life. It’s to give you the structure, knowledge and support to become a stronger, more capable and well-rounded athlete.
FAQs
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Not at all. The Walk/Run track is designed for women who are new to running or returning after time away. More experienced runners can choose the Beginner Continuous or Intermediate/Advanced track.n text goes here
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No. You’ll have access to all three running tracks throughout the program, so you can move into another level when you feel ready.
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Dumbbells, resistance bands and a bench or sturdy box are recommended. The strength workouts can be completed at home or in a gym.
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No. The long run is included for participants who want additional endurance work or are training for a race, but it is completely optional.
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No. The program provides structure, but it’s designed to remain flexible. You can adjust your week based on your schedule, recovery and current fitness level.
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The full schedule, workout demonstrations and progress tracking will be available through my fitness app. You’ll receive access instructions after enrolling.
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Yes. You’ll be able to send me private messages through the app and connect with other participants on the group messaging board. The program will also include select live virtual workouts and community calls.
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Run/Lift/Flow begins September 7. Early-bird pricing ends August 30.