SDS® Training Team
Join our Women's Only RUNNING Community - in Bern.
RUN STRONG. RUN TOGETHER.
The SDS® Women’s Training Team is Back – this time with a 12 Week Program Cycle.
We are so excited to do this again. This program is designed for women only, to push each other, build one another, and achieve our personal goals in running. Built for women who want to run better, further, and stronger.
The 12-Week Run Strong Program
Next cycle: 16th June - 3rd September, 2026
Option 1 - Frequency: 2 sessions a week. Structured, progressive and build to improve your running capacity.
Option 2- Frequency: 1 Session a week Thursdays only - building your running power
- Tuesdays - Long Run: We start at 5km and build progressively over 12 weeks towards 10km. Depending on the levels we will create two different pace groups. Based on our last Cycle everyone was able to run together. Average pace 6:20
- Thursdays - Track & Intervals: Speed work, hill repeats, Intervals on the track or along the Aare path. Every second Thursday we add a bodyweight strength circuit to build the ankles,knees, hips and glutes that make you a stronger, more resilient runner.
- Get 10% Off SDS - during those 12 Weeks
- Cost Option 1: 12- Week Cycle Tuesday + Thursday CHF 150
- Cost Option 2: Thursday-only 12-Week Cycle CHF90
WHY JOIN?
The SDS Training Team gives you the structure, the coaching and the community to progress - not just log kilometers. Every session is coahed, everyweek is planned and every woman in the group is there for the same reasons you are.
- Get coached every session
- A progressive plan that builds your fitness and power over 12 weeks
- A womem-only space where you`re supported
- If following through - you will get results you can measure, faster pace, longer distance, stronger body
- 10% off all SDS Activewear for program members only
Be part of a supportive community of women, motivating and encouraging each other along the way in Bern.
WHAT YOU CAN EXPECT
Our 12-week program is thoughtfully designed to gradually build endurance, speed, and strength.
You’ll not only improve your running performance, but also gain confidence, consistency, and become part of a strong and empowering female community.
TEST - We kick off the cycle with a Running Capacity Test on the track - your personal baseline. Bring a watch or timer, and ideally a heart rate tracker. This test tells us where you are on Day 1 sowe can measure exactly how far you`ve come. In Week 12 we run the test again - and that`s where you will see what 12 weeks of real training does.
Training Schedule
Tuesdays – Long Runs (Endurance Focus)
Meeting Point: SDS HQ – 19:00
Sometimes we may start from other locations depending on the route.
The meeting point will be communicated every Monday via our Instagram Group Chat that you will be invited to.
Thursdays – Speed, Technique & Strength
Time: 18:00 – 19:15
Meeting Point: Liebefeld Track, or if we meet in other locations within Bern - the meeting point will be communictaed via Instagram Group Chat.
These sessions include:
- Interval training
- Bodyweight strength training focuse on running
- Running technique drills
- Strength & efficiency work
- Hill intervals to build power and endurance
Training locations may vary depending on the workout.
Meet The Coaches
SHARON
Lead - Tuesday Long Runs
9 years background in athletics, specializing in heptathlon (including discus) at a competitive level
Competed at national events (including Swiss Championships)
Transitioned fully into running over the past 3 years, now focusing on long-distance endurance
Completed marathons and currently training for ultra distances
Did her first 73 km ultra in May, and the Biel 100 km in June.
Currently training for a Backyard Ultra later this year.
"Passionate about pushing limits, exploring trails, and building endurance step by step."
Rahel Jana
Most of the session will be Lead by Founder Rahel Jana
8+ years coaching experience & 15+ years of athletic, strength and CF training
Movement enthusiast - does enjoy faster but shorter runs ;)
Upcoming goals: Enjoing the outdoors and getting faster and stronger - doing this while building the most amazing community ;)
"Bringing like-minded women together to train and push one another — that’s my why. Let’s get stronger together."
FREYA
Freya won`t be joining us this summer but she will be back from September on <3
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Former Swedish national middle-distance runner & international trail/skyrunning competitor
5 years coaching experience + soon-to-be doctor in Nutritional Medicine
Fun fact: Runs with a titanium hip after hip replacement ;)
"The Mountains are my territory and where I feel home and push beyond my limits."