Enjoy these downloadable resources.
Welcome aboard! Thank you for trusting me to be your running coach -- a role I take very seriously. As a former physiotherapist, my number one priority for you is injury prevention, followed closely by helping you run faster and enjoy the entire experience of training and racing. These resources will lay the groundwork for everything we'll do together, so take your time to soak them all in. Hit me up anytime with questions at firstname.lastname@example.org.
Overview of My Training Philosophy
- 8 Ingredients of a Healthy Training Cycle
Consider this required reading for running well and avoiding injuries. Warning: some may seem counterintuitive!
- Defining the Pacing Terms
What do I actually mean by the terms "easy," "tempo," "strides," and more? This is a must-read to properly interpret your weekly program.
- How Slow to Go?
How slow should you run your easy/recovery/long runs, and more importantly...WHY? How do you know if your aerobic training is working? Read on!
There are two things I insist all my athletes get in the habit of doing in order to prevent injuries.
- Lunge Matrix (LM) and Leg Swings (LS) before every. single. run. Start with 3 on each leg and work your way up to 5 on each leg over a few weeks.
- Strength and Mobility (SAM) after every. single. run. Do SAM easy after your easy, tired legs/recovery, cross training, and brisk walk days. Do SAM hard after your tough workouts and long runs.
If you're short on time, it's the run that gets cut short, not these important injury-prevention exercises. Got it? Good. 🙂
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
This PDF contains all the SAM exercises (Phases 1-5, easy and hard) in one place! No more stopping and starting the videos...YEAH!! 🙌
SAM Phase 5 Hard
Some of Coach Carolyn's attempts at video production
Warm-Up & Technique Drills
Dynamic Stretching Routine
Foam Rolling Routine
Recommended Reading - Primal Endurance
- Primal Endurance by Mark Sisson and Brad Kearns
If you want a deep dive into aerobic base building, balancing stress and rest, nutritious eating, complementary lifestyle practices, and sensible training, then this is the book for you.
Real Food Pyramid
- Real Food Pyramid
Did your mother ever tell you to "eat your veggies"? She was right! See what else to emphasize in this visual representation of what to eat.
- Nutrition Around Workouts, Long Runs, and Races
For challenging workouts and races, follow these guidelines to optimize performance and recovery. And remember that timing is everything!
Green Shake Video
Primal Popper Video