16 weeks of periodized run training

Strength & mobility support sessions

Race-day fueling & pacing protocol

Macro & calorie calculator walkthrough

40+ plug-and-play meal templates

Grocery & meal-prep playbooks

21 daily 20-minute flows

Hip, shoulder & spine mobility focus

Breathwork & nervous-system regulation

6 weeks of 30-minute HIIT workouts

No equipment & equipment variations

Heart-rate-zone guidance for every session

30 daily workouts (45 min or less)

Customizable meal plan with macro targets

Weekly habit & mindset checkpoints

4 weeks of structured beginner workouts

Form coaching for the 7 primal movement patterns

Printable session log + progress tracker