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This plan is appropriate for people who have completed several races (including at least one 10K) and can run 5-6 miles continuously and fairly comfortably. This plan calls for four (4) days per week of running and includes hill repeats, tempo runs, and long runs. For access to this FREE download, get on my email list here.


This plan is appropriate for people who have completed several races (including at least one half-marathon) and can run 8-10 miles continuously and fairly comfortably. This plan calls for four (4) days per week of running and includes hill repeats, tempo runs, intervals and long runs. For access to this FREE download, get on my email list here.


An easy-to-follow at-home program which combines strength + yoga that’s designed to relieve IT band issues — it’s free to all my email subscribers. If you’d like access to this FREE download too, get on my email list here.