FREEBIES

Find a collection of free PDF guides and workouts below. Topics range from how to create a weekly running and cross training schedule to returning to running postpartum. You can also try my app for free with this 7-day trial (cancel any time).

Flyer for a run club with a photo of a woman smiling and holding a medal, and a second flyer with a photo of a woman running in a race.

WEEKLY TRAINING GUIDE

Get general guidance for how to structure your week in order to see speed increase, notice strength gains, and stay injury-free. Read on for a few different schedules to follow and learn about my app subscription and 1:1 coaching options.

Two flyers about postpartum fitness. The front flyer has a picture of a woman holding a child with a race bib, and the back flyer features a woman running with a child in a stroller and a picture of Emily at a running event.

POSTPARTUM RUN GUIDE

Safe, empowering and evidence-based guidance from a certified pre/postnatal trainer and mom who’s own journey included two marathons, two miles races, and two big trail races between 9 and 18 months postpartum.

Two smartphone screens showing a running workout app. The front screen displays a woman running in a competitive race, with the label "Runner Strength 5 Workouts" and an option to start the program. The second screen shows a workout plan with exercises and a timer feature.

5 FREE STRENGTH WORKOUTS

Want to feel stronger and run faster? Strength training is your answer. Build power and speed with a mix of heavy lifts, plyometrics, and stabilization exercises. A strong strength routine is the foundation of longevity in running.

GET THE WORKOUTS