UNPAUSE | Girls on Hills

Coaching programmes for women who have been on pause.
It's time to press play for yourself.

More than just coaching, UNPAUSE offers not only motivation, accountability and goal-setting but also the personalised support you need to achieve consistency in a life full of inconsistency. Working across postpartum, motherhood and peri/menopause life-stages, all training programmes take a scientific approach to working with the female body and mind.

POSTPARTUM

Let's be clear - it's not about 'bouncing back'! This package will focus on your health and well-being as a new mum. If running is a part of your vision, then let's lay a strong foundation and build-up progressively - with a focus on scheduling flexibility and support. Training plans will be tailored to the specific demands placed on your body and your daily routines. Includes a consultation and assessment with leading Female Health Physio, Jo Perkins.

Together we'll be putting YOU back in the frame.

PERI/MENOPAUSE

Not feeling yourself? Peri/menopause can feel like everything is changing - your moods, your relationships, your body and your levels of motivation. While this can be deeply unsettling, it can also be a time of insight and personal growth. Peri/menopause doesn't mean you have to hit the pause button! With customised training plans, targeted at this stage of life, we can get the best from our bodies throughout this challenging time. Includes a consultation and assessment with leading Female Health Physio, Jo Perkins.

PRESS PLAY

Press play on your running ambitions. Maybe you're recovering from an injury or a health issue, or perhaps life has just gotten in the way? Whatever the reason, if you've had a break from running, this package will get you back on track (or trail!) Whatever your ability or level of experience, let's set some exciting new goals and explore what motivates YOU.

CHALLENGE

Have things gotten a little tedious lately? Perhaps your motivation is waning or you're bored of running the same routes/races? This customised package involves working together to set a personalised running challenge that's guaranteed to get you up and running. Chase a dream or design your own challenge, then we'll do the leg-work to make it a reality...

IN-PERSON SKILLS/COACHING SESSIONS

Bespoke one-to-one sessions on the trail or in the mountains (full/half day). Improve your descending technique, running form, agility on technical terrain, running with poles, navigation, mountain safety and more. Online proprioceptive training consultations (on Zoom) also available. If you're looking to upskill, just get in touch.

GUIDEBOOKS & GIFT VOUCHERS

Running Challenges, Ben Nevis Mountain Walks guidebooks or SILVA Swift Half maps (plus other Girls on Hills products).

MEET THE COACH

My name is Alexa Young

DR KERI WALLACE

UESCA certified Running Coach (plus Pregnant and Postpartum endurance athlete specialisation).
1st class hons BA in Biological Sciences & PhD in neurobiology/proprioceptive plasticity (Cambridge University)
Founder of Girls on Hills
Mountain Leader (ML), UKA Fell Leader in Running Fitness (FLiRF) and Rock Climbing Instructor (RCI)
Author of Running Challenges guidebook
Writer of expert editorial for Women's Running Magazine, Runner's World UK and UKHillwalking
Skyrunning UK media team 2045 & 2025
Science communicator/science teacher (PGCE secondary biology)
National Running Show, speaker 2024 & 2026 (Birmingham NEC).

Keri lives in the Scottish Highlands, she's a mum to two girls (now ages 8 and 10 years) and is an experienced trail, fell, sky and ultrarunner with various top finishes including;

1st V40 in the Skyline Scotland Glen Coe Skyline, 5th F in the Ben Nevis Ultra, 3rd F in the 2019 Pinnacle Extreme, 7th F in the Cheviot Goat Ultra, 3rd F in the Pilgrim's Ultra and 5th F at the Ultra Tour Monte Rosa (UTMR), 12th in the GORE-TEX® Transalpine-Run.
3rd F in the Uk & Ireland Skyrunning Series 2023 & UK Skyrunning Team in the VK in 2018.
Female FKT for the Winter Tranter's Round, Winter West Highland Way (solo unsupported) and Glencoe Round
Creator of the SILVA Swift Half, Hostelling Scotland Door to Door Challenge and Glencoe Classic Rock Challenge.

Postpartum and Peri/menopause packages are delivered in consultation with leading female health physio Jo Perkins. Jo is a runner and a mum, working with female athletes across sporting disciplines. She specialises in fitness and rehabilitation through all phases of life, and is also Content Creator for female sports advocacy organisation The Well HQ. Jo has spoken as an expert voice on Women's Hour, Mum Guilt, Sky Sports and the BBC. She was selected as one of Mastercard's World XV for her expertise with female athletes and has co-written World Rugby's postpartum 'return to play' guidelines.

Consultation and assessments (included in package pricing) involve:

Female athlete screen, including menstrual cycle, pelvic health, breast health, peri/postnatal or peri/menopause concerns
Strength, flexibility and running assessment (by video)
Bespoke rehabilitation plan and discussions with Girls on Hills coaching team to optimise your training

www.joperkinsphysio.com

ABOUT

I have been working with female runners since setting-up Girls on Hills in 2018, guiding hundreds of women in the hills each year. I have seen first-hand, and experienced myself, the challenges (sometimes barriers) that women face in accessing, competing and remaining in sport. Some of these are societal, some cultural and others physiological - where women's healthcare is found wanting. As an (ex)scientist and an athlete, I have been genuinely shocked at the sheer scale of the 'juggles and struggles' involved in running through the 4 Ps's (pregnancy, postpartum, parenting and perimenopause!) Sometimes there's no information or support available, and at other times there's too much to sift through. You may even find yourself on a bewildering and lonely journey, where YOU are left at the bottom of the to-do list.

That stops here. It's time to hit play - for yourself (not for your kids, not for your partner and not for social media). For yourself.

UNPAUSE coaching aims to support and empower women to train smart through all stages of life. This will involve working closely to find space for you to train flexibly, within the time constraints of a busy family life or work schedule, and to prioritise your needs as an athlete. Training plans will centre your health and wellbeing, and will be informed by cutting-edge sports science, developments in female healthcare research and prior experience. Coaching slots are open to all abilities, ages and levels of experience.

Costs

Coaching slots are strictly limited to allow for maxixmum client-coach contact time. All packages are diligently personalised and involve high levels of support, feedback and reappraisal.

Package costs vary depending on the level of support involved but range from £150pcm - £200pcm. A 3-month commitment is required for all packages, to ensure that it is at least possible to deliver meaningful results.

One-to-one guided trail/mountain runs or skills workshops (in person) are charged at a rate of £100/half-day or £200/full day (in the Lochaber area, Scottish Highlands). Alternative UK locations are possible but are subject to availability and the addition of travel costs.

See all package costs

Contact

Contact Keri at info@girlsonhills.com (please use subject header UNPAUSE).

Tel: 07866435903

@drkeriwallace

Hazel Smith, 2025

"I reached out to Keri after having my baby; I needed a booster to get me off the trails and into the mountains. Keri was an amazing blend of motivational, well-researched and attentive. It was such a positive experience"