SDS® Training Team

Join our Women's Only RUNNING Community - in Bern.

RUN STRONG. RUN TOGETHER.

The SDS® Women’s Training Team is back with a new 12-week program cycle.

This next chapter is dedicated to women who want to train outdoors once or twice a week. Our structured training system is designed to improve your running performance, build overall strength, and help you run better, farther, and stronger—together.

The 12-Week Run Strong Program

Next cycle: 22th September - 18th December, 2026

Option 1 – Frequency: Two coached sessions per week and one added running session on your own, following a structured and progressive system designed to improve your running capacity and overall strength.

Every second Tuesday, we’ll complete a progressive group run tailored to the group’s level, gradually working towards a 15K distance over the 12 weeks. On alternating Tuesdays, we’ll focus on a dedicated outdoor strength and HIIT session to build power, endurance, and resilience

Option 2- Frequency: 1 coasched session a week Thursdays only - building your running power

Option 3 – Tuesdays Only: 1 coached session - per week, alternating between progressive long runs and focused strength and HIIT training. Throughout the 12-week program, we’ll gradually build your running distance towards 15K while developing the strength, endurance, and resilience to support your progress. If completing a 15K is your personal goal, you’ll also receive an additional running session to complete independently each week.

  • Tuesdays - Long Run: We start at 6km and build progressively over 12 weeks towards 15km. Based on our last Cycle everyone was able to run together. Average pace starting at 6:20 to start with.
  • Thursdays - Track & Intervals: Speed work, Intervals on the track and hill repeats 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 15% Off SDS - during those 12 Weeks
  • Cost Option 1: 12- Week Cycle Tuesday + Thursday CHF 150.00
  • Cost Option 2: Thursday Interval -only 12-Week Cycle CHF 90.00
  • Cost Option 3: Tuesday Strength and Longruns-only 12-Week CHF 90.00
  • Drop-In on Intervals and Strength days: CHF 10.00
  • Longer Run Drop-In: Bring a Friend - For Free, once off

WHY JOIN?

The SDS Training Team gives you the structure, the coaching and the community to progress - not just log kilometers. Every session is coched, every week is planned and every woman in the group is there for the same reasons you are. Train together, get stronger while building meaningful connections.

  • Get coached every session
  • Train Outdoors with a great community
  • 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
  • 15% 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

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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) / Strength Training
Meeting Point: SDS HQ – 18:15
Sometimes we will meet on a different location when we have the Strength Training day.
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.

SIGN UP NOW

Meet The Coaches

SHARON

Lead - Some of the tuesday Long Runs will be lead with Sharon

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.

"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 - but also found passion in Trail running.

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 might be able to step in and lead some classes.

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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."