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Quick Start | Week 2

Week 2

“Do not let what you cannot do interfere with what you can do.”
– John Wooden

Just like last week, you’ll combine these workouts into three types of days this week:

  1. Running and Mobility
  2. Strength and Mobility
  3. Mobility and Rest

As much as your schedule allows, you should try to workout 4-5 days, alternating running and strength with rest days inserted where you need them.

We’re changing things up a little this week by introducing form drills that alternate with some short sprints. The idea is that the form drill will teach your conscious mind what you want it to do while doing the quick sprint will give your body time to figure out how to do the movement subconsciously.

It’s not unusual to feel like a complete dork when doing a new drill for the first time. Don’t be too self-conscious if you can’t make your body do the movements the same way Coach Nate does. He’s got an -ahem- unique skill set. Do the best you can and work with what your body can do.

You’ll also be introduced to one of the world’s best mobility exercises – the couch stretch. It’s not some complicated move nor does it require any fancy equipment. Heck, it really doesn’t even require a couch. It focuses on your hips, glutes, and quads – a critical part of the engine that makes your running more effortless and pain-free.

If My Goal Is ...
What Do I do
This Week?

  • I'm training for a race!

    Running Efficiency

    Practicing running drills during training can pay dividends when you start spending more and more time on your feet. Build confidence in your pace and endurance by practicing smooth efficient strides! You’ll even feel fresher for the start line, look stronger in your race photos, and (dare we say it) hit that new “PR”.

  • I'm here to get fit and healthy!

    Build Your Confidence and Strength

    As your love of running grows, you’ll probably be interested in what else you can do to be a strong, confident runner. Making sure you’re moving well before the run in a dynamic warm up is a big factor. Working on your form is another one. This week’s drills will break down some information about your stride, and give you a chance to test some short speed sessions!

    We keep our strength workouts simple so you don’t need to go to a gym for them. This is a great one to try in a park or your yard, so you can get double doses of being outside and feeling good. This week’s exercises will show you new ways you can reinforce good running form with strength training.

  • Help me... I'm injured

    Build Your Resolve and (re)Build Your Body

    Just like last week, use whatever feels good for you here, whether that’s running, rowing, biking, or walking. If the downward dog push-ups in the warm-up aren’t accessible to you, try doing just the downward dog portion to still get a good stretch and wake up through your hamstrings and shoulders. Don’t feel like you have to jump between the mountain climbers; stepping back is a solid option. Use the slower pace to really focus on form.

    The Couch Stretch is our number one mobility stretch for ALL our athletes and anyone who spends hours sitting each day. Let’s face it – we all sit way too much. Tight hip flexors can cause pain up or down the body, resulting in knee pain, hindered running stride, and inefficient movements. If this movement is the only thing you can consistently work with this week, it’s a real win for you!

Get Moving

  • Warm Up: 10 lateral lunges + 10 elbow touches. 10 mountain climbers + 10 downward dog pushups

    The video at the top of this page is your guide.

    This warmup specifically targets your groin, your hamstrings, and your hips. As you continue the warm-up the downward dog pushups will get your core online, your upper body and shoulders primed, and your calves and improve your ankle flexibility.

    Training for a Race

    Run 5-10 minutes relaxed. Stop and do warm up to get ready for any workout or race!

    Get Fit & Healthy

    Walk 5-10 minutes or run 1-3 minutes, walk 1 min for 10 minutes. Stop and do warm up to open up your hips and shoulders and making running feel fluid and good!


    Walk 5-10 minutes or cross-train on a bike, rower, etc. Stop and do warm up to improve your range of motion, balance, and your mechanics. This will keep you moving and coming back stronger.

  • Form Drills + Sprints

    These pulls split the difference between a high knee and a butt kick. For 30 seconds you will run slow but exaggerate the movement. This will force you to run tall, stabilize your hips, engage your core, and run light on your feet. Follow the form drill with 30 seconds of fast running – a form sprint. Run quickly but don’t strain yourself or lose good running technique!

    Training for a Race

    Start with 5 to 8 repetitions of 30 seconds of high pulls followed by 30 second form sprints. Progress to 8 rounds over the next two weeks. Improve your form and power output for faster smoother running.

    Get Fit & Healthy

    3 to 6 repetition of 20 seconds of high pulls followed by 20 seconds of form sprints. Progress to 6 rounds over the next two weeks. Small doses of running fast will help develop you into a faster, stronger, smoother running. Plus it’s fun 🙂


    If you cannot run at all: 5 to 8 rounds of 30 seconds of high cadence intervals on a bike. This will actually develop a higher cadence while minimizing impact.
    If you can run some: try 2 to 4 intervals of 15 to 20 seconds of high cadence intervals on a bike. Then try 2 to 4 intervals of 15 to 20 seconds of a very conservative form sprint on the softest surface you can find. For example treadmill (at 2 to 4% grade), grass or dirt, or on a rubber track.

Get Stronger

  • Hollow Rock: 4-8 rounds of 20 seconds hollow rocks with 10 seconds rest

    Training for a Race

    8 rounds of 20 seconds of a hollow body rocks followed by a 10 second rest. The hollow rock adds a “push” and “pull” element, forcing greater coordination while developing a strong core. The short breaks are just punishing, but great and necessary prep for toeing the line and finishing strong.

    Get Fit & Healthy

    8 rounds of 15 second hollow body rocks followed by 15 seconds of rest. Running powerfully and with grace requires you to move with a strong and connected core. After a few rounds, you’ll quickly see why these are better than planks for developing just that.


    4 to 8 rounds of 20 seconds of hollow body rocks followed by 20 seconds rest. Many injured runners really suffer from poor core engagement and specifically over-extension in the low back. This dumps the pelvis forward, “shuts off” the glutes, and contributes to all kinds of problems. The goal here is to string together as many quality rounds as possible without breakdown.

  • Lunge & Burpee: As Many Rounds As Possible for 5 Minutes

    We’re revisiting the ladder-style workout from last week, this time with a different pair of exercises. It’s a Lunge-a-palooza and Burpee-extravaganza!

    Here are the general guidelines for this exercise: The highest number you reached in last week’s squat/pushup ladder will be the number of repetitions you do in each round for this week’s lunge burpee workout.

    Training for a Race

    Push yourself for 5 minutes, doing as many rounds as possible of the number of reps you hit in the Week 1 strength workout. Reps should be quality, but it’s ok to blur the edges a hair provided your body feels healthy and good. Can you breathe smoothly throughout?

    Get Fit & Healthy

    Keep moving for 5 minutes, as consistently as possible of the number of reps you hit in the week 1 strength workout. Fatigue may set in quick. Slow it down just enough to finish every rep. You’re on your way!


    Keep moving for 5 minutes, alternating between 4 – 6 lunges (total) and 4 – 6 burpees. Make any modifications necessary to slow things down and keep the body strong, connected and stable. Good quality reps build a body capable of running again pain-free.

  • Tutorial: How to Lunge!

    Lunges take your squatting up a notch with more focus on single leg strength, balance, and coordination. Not only will you feel it in those glutes and hips but you’ll be that much closer to develop strength and movement that translates nicely to your end game!

  • Tutorial: How to Burpee!

    We have a secret to share. Burpees don’t deserve their reputation as corporal punishment. In fact, if you learn to do them following the steps in this video they can be the ultimate teacher for efficient, economical execution of a complex physical movement!

    When you’re putting one foot in front of the other A LOT, learning how to do things economically is on top of the list!

Improve Mobility

  • The Couch Stretch

    Change your hips, knees, and your “running life” with this all-important every day must mobility move. Your ability to open and extend your hips freely, easily and unimpeded is huge for your running! Tight hips are forced upon us by 21st-century living… and are the equivalent of riding a bike with deflated tires. You can do it – it’s just not very efficient!

    The number one mobility rule? Always associate the couch stretch with good things. Think end of the day, latest Netflix on, and favorite drink in hand. Those minutes per leg will fly right by!

    Training for a Race

    3 – 4 minutes per leg. The quads take a pounding with increased long runs and the higher impact of speed and tempo work. Tight hips also lead to a pinched, shortened stride making that speed all the more elusive. This stretch will change that quick. </>

    Get Fit & Healthy

    2 minutes per leg. If you spend *any* time sitting down in a chair, and/or you’re a human in the 21st century, the couch stretch is a must do. Your hips, low back, and knees will thank you.


    4 minutes per leg. Tight hips are often the culprit of injuries further down the chain – especially as poor hip extension contributes to instability, over-striding, and greater impact on the knees, shins, and ankles. This stretch will restore more natural movement and a return to the beautiful run mechanics you were born with.