Free Resources
Training Guides & Ebooks
A practical library for running, strength, fueling, racing, mindset, recovery, and smarter training. Start with the free guides, then go deeper when the goal gets bigger.
Featured Training Guide
Chasing Boston
A practical guide for everyday runners who want to qualify for the Boston Marathon with a smarter, steadier plan.
Free Resources
Helpful guides for your next training block.
Use these when you want a quick, practical answer for weather, strength, fueling, recovery, or race preparation.
Your Guide to Training in the Heat
Run smarter when the weather turns hot and humid.
Carb vs Fat – A Training Guide
Understand how your body uses fuel during training.
Bodyweight Strength Exercises for Runners
Simple runner-friendly strength you can do without a gym.
Know Your Type
Train smarter based on your muscle fiber strengths.
Stronger with Every Season
Wellness guidance for women over 40 and new moms.
Ultrarunner Fueling Guide
Practical fueling guidance for running your best ultra.
Pre-Race Warm Ups
Warm up with purpose before race-day effort.
Brand new to running?
Your First 6 Weeks of Running
Two free beginner paths: a walk/run build or a continuous-run build, with week-by-week schedules.
Advanced Training
Deeper resources for stronger racing.
When the goal gets bigger, these guides help you think through base building, intervals, altitude, sleep, pacing, and mindset.
The Boston Blueprint
A 12-week framework to help you run a smarter, faster BQ attempt.
It Is All About That Base
Build your aerobic base safely before asking for more speed.
Interval Workouts E-Guide
Use intervals with more purpose and less guesswork.
Training for High Altitude Races
Prepare for race demands when elevation changes the work.
Athlete Guide to Sleep
Make sleep a training tool instead of an afterthought.
Race Day Jitters
Handle nerves with a plan before the start line.
Mental Training for Endurance Athletes
Strengthen the mental side of long-term training.
How to Avoid Overtraining
Know when to push, when to pull back, and how to protect consistency.
Resistance Bands E-Book
Build accessible strength with a simple band-based approach.
Understanding Pacing
Learn how pacing changes across endurance workouts and races.
Understanding Stride Rate and Length
Use cadence and stride length cues without overthinking every step.
From the Blog
Practical coaching notes for life, training, fueling, and the miles between.
Need Direction?
Not sure which guide fits your training?
Send me a note with your current goal and I will point you toward the best resource or coaching option.