It's All About That Base

Welcome to the program. I'm so glad you're here!

My name is Carolyn Coffin and I'm excited to guide you on your running journey! As a former physiotherapist, my number one priority for you is injury prevention followed closely by helping you become a smarter, stronger, and faster runner. I've created a short audio clip that covers what to expect over the next 12 weeks and how to get the most out of this program. If you ever have any questions, please reach out at

Listen to the Welcome Message (12-mins)
Listen to Dec 18th's Q&A Call (73-mins)
Listen to Jan 15th's "Spicy Workout" Call (50-mins)
  1. Run Training 


    • Establish a consistent running routine that is right for you
    • Safely build your weekly mileage (see sample plans below)
    • Include a dynamic warm-up prior to each run
    • Layer in form & technique drills, speed development workouts and aerobic endurance workouts to prepare you for more rigorous training in the future

Choose from one of the sample training plans (below). Ensure you are comfortable with the starting mileage. Click to enlarge and/or print.

2. Strength Training 


    • Establish quality in the fundamental human movement patterns (seeking the guidance of a professional can be a worthwhile investment. For example, a physiotherapist or personal trainer)
      • -squat/lunge, hinge, push, pull, rotary stability
      • begin with the body weight SAM (strength and mobility) routines below 
    • Progress and make these exercises even more running-specific by adding weight and/or performing them on a single leg 
    • Develop strength, power, and explosiveness
    • Keep it simple because the basics will never fail you

SAM Phase 1 Easy

SAM Phase 1 Hard

SAM Phase 2 Easy

SAM Phase 2 Hard

SAM Phase 3 Easy

SAM Phase 3 Hard

SAM Phase 4 Easy

SAM Phase 4 Hard

There is no Phase 5 Easy!

  • SAM Exercises
    SAM Exercises

    This PDF contains all the SAM exercises (Phases 1-5, easy and hard) in one place! No more stopping and starting the videos...YEAH!! 🙌

Other body weight routines (besides SAM):

SAM Phase 5 Hard

3. Lifestyle Training 


    • Running is a lifestyle and the non-running work is just as important as the running work. Since we can only train as hard as we recover, it’s worth dialing in your: 
      • Nutrition
      • Sleep
      • Stress

Other nutrition resources: