Running program
Mat-based sessions inspired by outdoor runs and the track. Through intervals that blend endurance, speed, and controlled effort, everyone progresses at their own pace, fueled by the group's energy and guided by real-time data.
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Yoga
Running
Training
Mile&Flo is a hybrid studio that brings running, yoga, and functional training under one roof to offer a complete, balanced, and sustainable workout. By combining these three approaches, we aim to help everyone develop their mobility, strength, and endurance. Both physical and mental.
Our approach
Yoga & pilates
Our yoga classes are the perfect complement to your training. Each session focuses on a specific goal—whether it’s mobility, stability, strength, or endurance—while optimizing recovery, reducing muscle tension, and preventing injuries.
Functional Training
We offer a variety of class formats designed to develop different aspects of physical fitness, including strength, power, stability, proprioception, and explosiveness.
All our courses are open to everyone and offer
adjustments for all levels
We believe in the power of community to fuel motivation and encourage consistency. Our goal is to optimize training time and create a space where everyone can progress at their own pace.
Questions?
Yes. Our courses are designed to be accessible to all levels. Each session offers options and adjustments that allow everyone to progress at their own pace. Whether you are a beginner or an experienced runner, you will find a challenge suited to your abilities.
No, our classes are for anyone looking to get moving, build strength, improve mobility, or simply take care of their health. Whether you’re a runner, a yoga enthusiast, a fan of functional training, or just looking for an activity that makes you feel good, you’ve come to the right place.
Our team is here to guide you, so please don't hesitate to reach out by email or phone. Whether your goal is to start running, improve your performance, build strength, prevent injuries, or simply get moving, we will help you find the classes that match your needs, experience level, and goals.
Yes, and that is actually one of the core principles at Mile&Flo. Our various disciplines complement each other, giving you access to a complete workout all in one place.
Yes. Our classes are accessible to all levels, whether you are a beginner or more experienced. Options and variations are provided so that everyone can progress according to their experience, physical condition, and goals.
Our team is here to support you and help you progress in a welcoming, safe, and non-judgmental environment.
For yoga and mat Pilates classes, please bring a yoga mat. These classes are done barefoot. For functional training and treadmill classes, please bring comfortable running or athletic shoes.
Yes. We offer open gym times when you can use the treadmills on your own. It’s a great way to supplement your training, follow your own plan, or enjoy a comfortable space when the weather isn't cooperating. Available time slots vary depending on the class schedule.
Yes, we highly recommend booking your spot in advance. Some classes have limited capacity to ensure a high-quality experience and optimal supervision. You can book directly online. While walk-ins are welcome if space permits, we cannot guarantee your spot without a reservation.
Yes. Locker rooms with showers will be available for your use. Towels are also available for rent at the studio.
In many cases, yes. However, we recommend that you consult a healthcare professional and discuss it with our team so that we can guide you toward the courses best suited to your situation.
Yes. And we’re willing to bet we can even change your mind.