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Welcome to Ladies Run Club
Experience the vibrant camaraderie firsthand
In 2020 something amazing happened, 16 women, who didn’t know each other, came together to help create our Ladies Run Club. Starting this club had been a topic of conversation amongst the Endurance Coaches for a few months, but when the launch post went live on Social Media, the response was overwhelming. Not heard about us yet? We are a ladies only running club in Dubai and cater for all abilities. Whether you are running for the first time, or training for a marathon, we have you covered.
Your membership entitles you to 2 coached run sessions as week, by me, Stephanie Humphrey. Sessions are currently run at InnerFight (Studio City) and on the Palm. (More locations coming soon!) We are growing each week and month, but in order to ensure that class sizes are kept small and intimate, we are growing the number of sessions each day, and the number of sessions each week, as opposed to overloading the current sessions. Currently we have 3 time slots every Monday and Wednesday (5:59am, 8:29am, 5:59pm). What is more than just the running, is the community that has emerged within the Ladies Run Club group. It has become more of a friendship group of ladies from around the world. We have so many different cultures and countries amongst our members and everyone is leaning into the community to create a great atmosphere in each session or social.
Yes, we have socials, nothing too formal, it might just be a coffee or breakfast after your weekend run or on your rest day. Come along and see what we are all about for yourself. You won’t regret it! If you are interested in joining, please reach out to us on Instagram (@if_ladiesrunclub) or email sh@innerfight.com.
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
In 2020 something amazing happened, 16 women, who didn’t know each other, came together to help create our Ladies Run Club. Starting this club had been a topic of conversation amongst the Endurance Coaches for a few months, but when the launch post went live on Social Media, the response was overwhelming. Not heard about us yet? We are a ladies only running club in Dubai and cater for all abilities. Whether you are running for the first time, or training for a marathon, we have you covered.
Your membership entitles you to 2 coached run sessions as week, by me, Stephanie Humphrey. Sessions are currently run at InnerFight (Studio City) and on the Palm. (More locations coming soon!) We are growing each week and month, but in order to ensure that class sizes are kept small and intimate, we are growing the number of sessions each day, and the number of sessions each week, as opposed to overloading the current sessions. Currently we have 3 time slots every Monday and Wednesday (5:59am, 8:29am, 5:59pm). What is more than just the running, is the community that has emerged within the Ladies Run Club group. It has become more of a friendship group of ladies from around the world. We have so many different cultures and countries amongst our members and everyone is leaning into the community to create a great atmosphere in each session or social.
Yes, we have socials, nothing too formal, it might just be a coffee or breakfast after your weekend run or on your rest day. Come along and see what we are all about for yourself. You won’t regret it! If you are interested in joining, please reach out to us on Instagram (@if_ladiesrunclub) or email sh@innerfight.com.
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
In 2020 something amazing happened, 16 women, who didn’t know each other, came together to help create our Ladies Run Club. Starting this club had been a topic of conversation amongst the Endurance Coaches for a few months, but when the launch post went live on Social Media, the response was overwhelming. Not heard about us yet? We are a ladies only running club in Dubai and cater for all abilities. Whether you are running for the first time, or training for a marathon, we have you covered.
Your membership entitles you to 2 coached run sessions as week, by me, Stephanie Humphrey. Sessions are currently run at InnerFight (Studio City) and on the Palm. (More locations coming soon!) We are growing each week and month, but in order to ensure that class sizes are kept small and intimate, we are growing the number of sessions each day, and the number of sessions each week, as opposed to overloading the current sessions. Currently we have 3 time slots every Monday and Wednesday (5:59am, 8:29am, 5:59pm). What is more than just the running, is the community that has emerged within the Ladies Run Club group. It has become more of a friendship group of ladies from around the world. We have so many different cultures and countries amongst our members and everyone is leaning into the community to create a great atmosphere in each session or social.
Yes, we have socials, nothing too formal, it might just be a coffee or breakfast after your weekend run or on your rest day. Come along and see what we are all about for yourself. You won’t regret it! If you are interested in joining, please reach out to us on Instagram (@if_ladiesrunclub) or email sh@innerfight.com.
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. Come ready to run, work hard, and enjoy coffee afterwards.
Sunday
Time: 5:29am
Location: Cafe Peloton car park
Session: The Coffee Run
Route options:
5km: https://onthegomap.com/s/evqgc848
10km: https://onthegomap.com/s/63kid650
14.5km: https://onthegomap.com/s/v56bkn24
19.5km: https://onthegomap.com/s/se0bifs8
Monday:
Starting the week chasing a 1RM in the push press before partnering up to chase some Calories on the ski!
Strength:
Every 90 sec x 8 - 1 Push press build to a max
Conditioning:
3 Rounds in pairs, in a 7-minute window
40/30 cal ski
40 TTB
40 push Press (60/40)
Cal Ski in the remaining time
Rest 3 mins
Tuesday:
Bringing the heat on a Tuesday with some 1RM Deadlifts! 9min AMRAP will follow this workout will get Spicy!
Strength:
A) EMOM 12
M1 - 20-30 sec dip support
M2 - 20 sec/leg sl glute bridge
M3 - 15 Banded Good Mornings
B) Every 90 sec x 6 - 2 Deadlift building
C) 8 mins to establish a 1RM
Conditioning:
9min AMRAP
5 DL @ 60% of 1 RM
5 Handstand Push Ups
*Every round, add one rep!
Wednesday:
Some strict work to get the upper body working, then 8 3-minute rounds where the harder you work, the more rest you get!
Strength:
EMOM x 10 1/5 strict pull-ups
Conditioning:
Every 3 mins x 8
18/15/12 cal Ass bike
8 DB Thrusters
8 pull-ups
Thursday:
What better than building to a heavy Front Squat followed by all-out 500m efforts on the rower.
Strength
A) Every 2 mins x 5 - 2/2/2/2/5 front squat
B) Every 2.30 mins x 5 16 KB Walking Lunge into 12 Alt KB Gorilla Rows
Conditioning:
For time
500m row
Rest 3 mins
500m row
Friday:
What an end to the week, an upper-body pump session in Therapy!
Strength:
Every 90 sec x 9
A: 12-15 DB Skull Crushers
B: 10-15 barbell bicep curl
C: 5/5 Alternating DB Z Press
Conditioning:
28min AMRAP
3 DB Renegade Rows
12 Dual DB Deadlift
5 Wall Walks
Pool Run
Rest 90 sec
Every round + 1 Renegade Row on Each Arm
GYMNASTICS
No Thursday PM Classes for the next 6 weeks.
This week, we’re working on handstand push-up development. We’ll start on the floor working on hip drive power, headstand balance and core work followed by box and wall drills before a strength piece to finish.
HYBRID FITNESS
This week's HYBRID session, we are working through repeats of specific sections of the race to dial in timings and feel. The primary focus will be on the initial four stages of the race.
MOBILITY
WEIGHTLIFTING
This week, we will focus on the squat snatch. With a fun complex snatch pull, Hang squat snatch and OHS. Great technique session!
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
In 2020 something amazing happened, 16 women, who didn’t know each other, came together to help create our Ladies Run Club. Starting this club had been a topic of conversation amongst the Endurance Coaches for a few months, but when the launch post went live on Social Media, the response was overwhelming. Not heard about us yet? We are a ladies only running club in Dubai and cater for all abilities. Whether you are running for the first time, or training for a marathon, we have you covered.
Your membership entitles you to 2 coached run sessions as week, by me, Stephanie Humphrey. Sessions are currently run at InnerFight (Studio City) and on the Palm. (More locations coming soon!) We are growing each week and month, but in order to ensure that class sizes are kept small and intimate, we are growing the number of sessions each day, and the number of sessions each week, as opposed to overloading the current sessions. Currently we have 3 time slots every Monday and Wednesday (5:59am, 8:29am, 5:59pm). What is more than just the running, is the community that has emerged within the Ladies Run Club group. It has become more of a friendship group of ladies from around the world. We have so many different cultures and countries amongst our members and everyone is leaning into the community to create a great atmosphere in each session or social.
Yes, we have socials, nothing too formal, it might just be a coffee or breakfast after your weekend run or on your rest day. Come along and see what we are all about for yourself. You won’t regret it! If you are interested in joining, please reach out to us on Instagram (@if_ladiesrunclub) or email sh@innerfight.com.
In 2020 something amazing happened, 16 women, who didn’t know each other, came together to help create our Ladies Run Club. Starting this club had been a topic of conversation amongst the Endurance Coaches for a few months, but when the launch post went live on Social Media, the response was overwhelming. Not heard about us yet? We are a ladies only running club in Dubai and cater for all abilities. Whether you are running for the first time, or training for a marathon, we have you covered.
Your membership entitles you to 2 coached run sessions as week, by me, Stephanie Humphrey. Sessions are currently run at InnerFight (Studio City) and on the Palm. (More locations coming soon!) We are growing each week and month, but in order to ensure that class sizes are kept small and intimate, we are growing the number of sessions each day, and the number of sessions each week, as opposed to overloading the current sessions. Currently we have 3 time slots every Monday and Wednesday (5:59am, 8:29am, 5:59pm). What is more than just the running, is the community that has emerged within the Ladies Run Club group. It has become more of a friendship group of ladies from around the world. We have so many different cultures and countries amongst our members and everyone is leaning into the community to create a great atmosphere in each session or social.
Yes, we have socials, nothing too formal, it might just be a coffee or breakfast after your weekend run or on your rest day. Come along and see what we are all about for yourself. You won’t regret it! If you are interested in joining, please reach out to us on Instagram (@if_ladiesrunclub) or email sh@innerfight.com.
One-Hour Workout: Revving Your Swim Engine
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