COURSES & GUIDES
courses, guides and products to help you in your running journey
Strength Training for Runners Plans
Strength training is part of “ALL THE THINGS.” You CANNOT just run! Strength training is essential to being and staying injury free as a runner. These 4-8-week programs have 2-4 lifts per week focused on progressive overload and strengthening your body as a runner.
Different programs include:
– General strength
– Later stages of training/tapering and reverse tapering – what to do during this period
– Ankle/foot strength and shin split prevention
– Strength for downhill races
– Ultramarathon strength
– Trail running strength
– 5K and 10K strength and speed
– Marathon training strength
– Half marathon training strength
– Unilateral and core strength
– Pre-season/off-season strength
Warm-Up Guide for Runners
This 15-page guide includes everything you need to know about the warm-up, what kind of running drills to include (and HOW to do them), and what to do AFTER you run.
Includes:
– What’s in a warm-up?
– Running drills
– Glute band drills
– How to do strides
– Examples of warm-ups
– How to do each move/drill
– What to do after your run
Mental Strength & Mindset Guide
IT ALL STARTS IN THE MIND. Your body can achieve just about ANYTHING, it’s your mind that you have to convince. No human has even come close to reaching his/her physical potential – he/she is always limited by the mind. The more you work on your mindset, the more you can achieve.
This 33-page guide is filled with easy-to-implement strategies that you can incorporate into your running and LIFE!
The Runner’s Toolbox Collective (Community)
Not ready for 1:1 coaching but want a supportive community with encouragement, inspiration, support, expert guidance, and tools for your toolbox? Join The Runner’s Toolbox for the community while getting all your burning questions answered, from training to gear! Includes weekly LIVE videos on training tips and to ask Coach Jaci questions.
– A community you can rely on for support, inspiration, and encouragement
– Mentorship and expert guidance to reach all your goals
– Warm-Up Guide with all the basics on dynamic drills, prehab work, pre-run nutrition, and mindset
– Strength training programs (with demo videos) specifically for runners to keep you injury free, running stronger and faster
– Mindset Guide to give you tools to work through the mindset obstacles of running and life
– Weekly videos from Coach Jaci about training topics
– Live Q&A with Coach Jaci on training questions
Train Your Brain Course
Master mindfulness every run to unleash your inner elite in our 4-week challenge! Review, reflect, and learn with your coaches during weekly coaching calls (will be recorded). Each weekly call will have a different mindset exercise that you can use in running and in life.
In this 4-week challenge, you will learn how:
– A GRATITUDE practice can impact your running
– To build a list of MANTRAS that speak to you, your goals, and your season of life
– To practice MINDFUL RUNNING
– To build a BOOK OF WINS, reflect on all you have accomplished during your training.
– To RUN WITH negative thoughts WITHOUT letting them negatively affect your running.
– To REDIRECT your thoughts during speedwork
– To FLIP NEGATIVE THINKING when it occurs
– To examine your LIMITING BELIEFS in your running, goals, and LIFE and CHANGE them
– To PLAN for all RACE SCENARIOS, so you are prepared for any weather or situation on race day
– Powerful AFFIRMATIONS are and how they can help you achieve your goals
– To REFLECT on the work you put in after your runs and workouts
NEW Nutrition for Runners Course
Food is fuel! And what you eat has a direct impact on your performance and your LIFE! Learn HOW to fuel your body properly, for your goals and for your performance and activity level with this 4-week course. Become in tune with your body and what it needs during training and outside of training, as well as how to utilize nutrition to improve your recovery time and improve your performances!
Pre-Season Training Plans
Running goals and PRs are NOT made in the couple months leading up to your race. They are made in between training cycles. THAT’S the power of pre-season training. It sets you up for success and it gets you excited for the next training cycle/goal.
This isn’t just a running plan – you CANNOT just run forever and stay injury free and/or continue to see results. In order to stay healthy, train smart, and continue to see results, you need to put in the work across all aspects of training – aka ALL THE THINGS.
8, 12, 16, and 20 week programs are available with either a focus on endurance or speed. All programs include 2 4-week strength programs, and guidance on warm-up drills, nutrition for runners, mindset, sleep, recovery, mobility, cross-training and running technique.