Free Resources

Running Pace Charts Free PDF Downloads

Pace Charts

Find your perfect race day guide with mile splits and finish times for running paces from 5-16 minutes per mile. Set yourself up for success with every distance from 5k to full marathon.

Half Marathon Training Plan Free Download PDF

Half Marathon Training Plan

Download this 16 week Half Marathon Training Plan! Complete with weekly strength exercises, cross training options and structured speed workouts.

12 Week Running Base Training Plan Free PDF Download

12 Week Base Building Training Plan

Build your base mileage or maintain your fitness during the running off season with this plan. Stay in shape and make the transition to higher mileage with ease!

4 Week At Home Workout Plan Free PDF Download

4 Week At Home Workout Plan

Follow the plan and complete 5 different bodyweight workouts each week. Designed to get you back in shape – fast!

Race Day Packing Checklist Free PDF Download

Race Day Packing Checklist

Arrive prepared and confident knowing you have everything you’ll need for race weekend!

30 Day Strength Training Challenge Free PDF Download

30 Day Strength Training Challenge

Complete the daily strength exercises in 10 minutes or less to get stronger and stay injury free.

30 Day Plank Challenge Free PDF Download

30 Day Plank Challenge

Work your way from a 30 second plank to a 2 minute plank with this 30 day challenge. Your core will get stronger in no time!

1 Week Fitness Reset Challenge Free PDF Download

1 Week Fitness Reset Challenge

Here’s what you need to detox, reset your body and find motivation to get your fitness back on track.

20 Early Morning Strategies Free PDF Download

20 Early Morning Strategies

Try these strategies that WORK. Get out of bed and start your day feeling productive and accomplished with these 20 strategies.

30 Day Push Up Challenge Free PDF Download

30 Day Push Up Challenge

The perfect plan for beginners to build upper body strength. With 14 push up variations, you’ll get stronger each day.

30 Day Crunch and Sit Up Challenge Free PDF Download

30 Day Crunch and Sit Up Challenge

Challenge yourself to some daily core exercises designed to strengthen the major abdominal exercises.

30 Day Burpee Challenge Free PDF Download

30 Day Burpee Challenge

Build full body fitness, strength and aerobic capacity with this burpee challenge. You’ll be fitter, stronger and more energetic in just a month!

Goal Setting Worksheet Free PDF Download

Goal Setting Worksheet

Whether it’s a new training season or brand new year – there’s not better way to set yourself up for success than by taking the time to plan out your goals.

30 Day Core Workout Challenge Free PDF Download

30 Day Core Workout Challenge

Complete a daily set of core exercises in just 15 minutes each day. In 30 days your entire core and back will become drastically stronger!