Your path isn't linear. Your coaching should be.
Thru Line Performance is a running and strength practice that specializes in training female athletes. Your plan is built around the body you have right now, and it carries forward as that changes instead of restarting every few years.
Free & no obligation. Tell us what you're working towards and we'll see how we can help.
The problem
Most plans were written for male physiology and then made smaller. They don't account for a body that trains differently month to month, rebuilds after a baby, or recovers differently at forty-seven than it did at twenty-five. And every time your life changes, you get handed to somebody new who has to learn you from scratch, so you start over instead of picking up where you left off.
The thru line
Five stages. One coach. Nothing starts over.
Young athlete
High school and club runners. Strength and durability first, so the fast years aren't spent hurt.
Postpartum
Back to running without guessing. Pelvic-floor aware, rebuilt from the core out, at the pace your body allows.
First goal
First 5K, first half, first time you say out loud that you're a runner and mean it.
Midlife
Perimenopause and after. Muscle, bone density, and a recovery curve that moved without asking you.
Competitive
Masters runners chasing a PR or a BQ, with mechanics that still hold together at mile twenty.
Not sure which of these you are? Two of them at once is normal. Talk it through. Free, and nothing gets sold.
Book a free intro callHow it works
Three steps, then a plan that keeps up.
01
Assessment
A movement screen and a real conversation about history, training load, sleep, cycle, injuries, and what you actually want. This is where the plan comes from.
02
Personalized plan
Written for you, by hand. Nothing is pulled from a template library, and nothing is copied off another athlete with a similar race date. Running and strength in one plan.
03
Weekly feedback loop
You report how it went; the plan moves. Not a monthly check-in. An open line. Bad week, big week, or a race that surprised you, the next week reflects it.
Questions about how this actually works day to day? Ask us directly. No pitch either way.
Book a free intro callPrograms
Programs by who you are, not by tier.
Find the right fit
Change any underlined part
I'm a who wants , training .
Start here
Virtual Coaching$175/mo
Fully remote, written by hand around a real schedule: First 5K to first half, or just training that fits the week you actually have.
| Who | Program | Monthly | 3-month · 10% off | Format | Who it's for |
|---|---|---|---|---|---|
| First races and full schedules | Virtual Coaching | $175 | $475+ one video gait analysis per quarter | Fully remote | Busy professionals, moms, out-of-area clients |
| Young athletes | Life Stage: Strong Start | $225 | $610+ one video gait analysis per quarter | Local small-group or 1:1 | Middle and high school girls |
| Postpartum and coming back | Life Stage: Reset & Rebuild | $225 | $610+ one video gait analysis per quarter | Local or hybrid | Postpartum and injury comeback |
| Midlife | Elevate | $275 | $740+ one video gait analysis per quarter | Hybrid, 1–2 in person a month | Midlife, perimenopause, menopause |
| Competitive | Peak Form | $350 | $945+ one video gait analysis per quarter | Hybrid or virtual | Competitive runners, 5K to marathon |
| One-time build | Goal Block | $750 one-time | n/a | 12–16 weeks, local or online | Race-specific, or “I just want a plan” |
: Single sessions, small group, and video gait analysis.
Not ready for a monthly program? The $750 Goal Block is a one-time 12–16 week build for a specific race. Same coaching, fixed end date.
Not sure which program fits? One short conversation usually sorts it out. No pitch on the call.
Book a free intro callThe coach
[Portrait]
Photo placeholder · coaching, not posing
Meet Marisa
Marisa is a registered nurse specializing in functional women’s health, and she has been running her whole life. She ran middle distance at the University of North Carolina, where she was team captain, placed top 10 at the Dallas BMW Half Marathon, and is a UESCA Certified Running Coach.
[Why I started this]
Every training plan I ever followed was written for a male body and then downsized for women. Then I became a nurse and understood why they never fit. Then I got pregnant, and my body changed, and nothing worked the way it used to. So I built what I needed.
She raced middle distance and coaches up to the marathon, which is the right way round: The short stuff is where you learn speed, form, and mechanics, and for most runners the limiter is mechanics, not mileage. One coach, one relationship, one plan that remembers where you have been.
Book a free intro callIn their words
[Testimonial 1]: The strongest quote goes here. One is enough.
[Testimonial 2]: Optional. Leave it out at launch rather than fill it.
[Testimonial 3]: Optional.
Questions
Asked before the call.
Do I have to be fast already? What if I've never run?
No, and plenty of clients start from walking. The plan starts where you are today. Nobody is training to catch up to somebody else's week one.
What actually happens on the intro call?
We ask what you're working toward and what's gotten in the way. You ask us whatever you want. Then we tell you honestly whether we're the right fit, and which program makes sense, or that none of them do. Nothing is sold on the call, and there's no follow-up sequence.
How does virtual coaching work day to day?
Your week lands in an app with paces, strength work, and notes on why each session exists. You log how it went, including the runs that felt awful, and we read it. Video form checks when they're useful. Messages get answered by a person, not on a monthly schedule. Virtual Coaching is fully remote; Elevate and the life-stage programs add one or two sessions in person a month, and Peak Form runs either way.
What does hormone-aware training actually mean?
Concretely: Effort and recovery capacity are not the same in week one as in week three, and they change again in perimenopause. So hard sessions, strength loading, and expectations get placed accordingly, and a flat week gets read as information instead of failure. Nothing mystical, and no cycle-tracking requirement, but if you want to track it, the plan will use it.
You ran middle distance. Can you coach a marathon?
Yes, and the middle-distance background is why. Speed and mechanics are the hardest things to teach and the most common limiter at long distances. Marathon-specific work (long-run progression, fueling, race-pace blocks) is coachable and coached. If you want a 2:45, ask us on the call and get a straight answer.
What's the difference between a monthly program and the Goal Block?
A monthly program is an ongoing relationship: The plan keeps adjusting to your weeks for as long as you want it. The Goal Block is one 12–16 week build aimed at a specific race, written and coached the same way, with a fixed end date and no renewal. People often start with a Goal Block and stay monthly afterward.
Do you coach men?
Yes. The specialization is women's physiology across life stages; the door isn't closed.
Can I pause? What's the commitment?
Monthly programs are month to month. Cancel or pause whenever, for travel, injury, or a hard season at work. Prepaying three months saves 10% ($475 virtual, $610 life stage, $740 Elevate, $945 Peak Form) and is optional, not the default. If a commitment of any kind is the sticking point, the $750 Goal Block ends on its own after 12–16 weeks.
The line ends here
A conversation with your coach.
Short, free, and you'll leave knowing whether this is a fit. Either way, we'd love to get to know you more!
Pick a time
[Scheduler embed]
Calendly goes here, showing real intro-call slots. Set CALENDLY_URL at the top of script.js and this placeholder is replaced automatically.