A group of seven people running outdoors in a parking lot, smiling and dressed in athletic wear.

FREE Downloads

Free resources to help you with your running and lifting goals.

New to running? This free plan is the perfect place to start! 🏃‍♀️
You’ll get 5 beginner-friendly running workouts. Just do each one 1-2 times per week. It may seem simple, but starting small and building gradually is the key to lasting progress. Build confidence, stay consistent, and enjoy the journey.

Guidelines for beginner running workouts on a blue background, including five steps with instructions for each, numbered from 1 to 5, with a fitness logo in the top right corner.

Ready to get stronger from home? Download our free 1 week strength plan. All you need is a pair of dumbbells! Each day is a clickable image that will take you straight to the follow along workout, so you can lift, sweat, and feel amazing without any guesswork.

Weekly home strength training schedule with daily workout videos, including dumbbell exercises for upper body, core, legs, and full body stretches, with images of a woman demonstrating different workouts.

No equipment? No problem! Download our free 7 day bodyweight plan. Perfect for home or travel. Each day features clickable images that take you straight to the follow along workouts, so you can move, sweat, and feel strong anywhere, anytime.

A fitness plan chart titled 'Bodyweight Workout Plan 7 x No Equipment Workouts' with seven sections, each incorporating an image of a smiling woman in workout attire. Section 1 features her standing with hands on hips, captioned 'Bodyweight Workout for Glutes & Hamstrings.' Section 2 shows her with hands on hips, captioned 'Hard Core Workout 10:00 Challenge.' Section 3 has her smiling, captioned '20 Minute Bodyweight Strength Workout.' Section 4 shows her with hands on hips, captioned 'Beginner Total Body Pilates' with a star rating. Section 5 features her smiling on a yoga mat, captioned '15 Minute Bodyweight HIIT.' Section 6 depicts her in a blue workout top, captioned 'No Equipment Lower Body Workout.' Section 7 shows her standing in front of a mirror, captioned 'At Home Core 5:00 Min Workout.'

Ready to take on your first 10K? 🏃‍♀️
Grab our free 8 week 10K running plan. Perfect for busy schedules, with just 2 runs and 1 strength session per week. Each strength workout is linked right in the plan - simply click the image and follow along! Build strength, boost endurance, and feel confident on race day.

An 8-week 10K training plan chart with weekly running and strength training workouts, including run distances from 3 km to 12 km, and milestones like race day with a 13 km run.
A training schedule chart for an 8-week half marathon training plan. The chart includes weekly mileage for four types of runs: Intensity Run 1, Easy Short Run 2, Long Run 3, with totals, and highlights the final week as a race day.

Ready to take on 21.1km? 🏃‍♀️
Our free 8 week half marathon plan is designed to help you build endurance and confidence with just 3 runs per week. The sessions gradually increase each week so you can reach race day strong, prepared, and injury-free.

A marathon training schedule chart titled '12 Week Half Marathon Training.' It details weekly running distances for three types of runs: intensity, easy short, and long runs, with a total distance for each week, culminating in a race day in week 12. The chart is set against a background of a running track and features a graphic of two runners in silhouette at the top.

Go the distance with our free 12 week half marathon plan 🏅
This plan uses progressive overload to safely build your fitness and endurance over 3 runs per week, helping you cross the finish line feeling confident, capable, and injury-free.