Free 5-Day Lean Running Starter Guide

Your First Week of Running

You're not lazy. You're exhausted.

From the kids. The job. The mental load that never actually turns off. Running feels impossible when you're already running on empty.

This guide is where it starts. Five days. Three short guided running workouts. Zero experience needed.

And the perfect on-ramp for something I'm launching this fall — a lean challenge that won't just get you running. It'll change how you show up for everything. Your energy. Your confidence. Your family. Whether you want to finish a 5km, a 10km, a half, or a full marathon — we'll get you there. But the finish line is just the beginning of what changes.

Start here. Start now. The fall is coming fast.

2,508 people just like you have already raised their hand. You're not alone in this.

Here's what you get — completely free.

Sign up and your 5-day running starter guide.

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Day 1 — Your First Run

A guided run/walk session that eases you in. No matter your fitness level you'll finish feeling proud, not destroyed.

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Day 3 — Conquer Something Hard

A short effort-based session that proves to you what you're actually capable of. This is the one that changes things.

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Day 5 — Just Run

A Zone 2 guided run that keeps you moving for 25 minutes — and feeling it come easier than you ever expected.

3 Fully Guided Workouts With Music · ~75 Minutes Total · 0 Experience Required · You Just Press Play

THIS IS FOR YOU IF...

You keep saying 'I'll start when things slow down.' But they never do.

You're not unfit. You're depleted.

You're the parent who gives everything to everyone else and has nothing left by 9pm. The person who genuinely wants to feel better but can't find the energy to start. I know because I was living the exact same story. I'm a fitness coach — this is literally what I do — and for the last few years, Brodie and I were choosing the couch just like everyone else. The kids, the business, the exhaustion. Even I couldn't find the motivation to move.

You've tried before. Went too hard, too fast, felt destroyed and quit. Or life just got in the way — again — and the gap between you and exercise kept growing until it felt impossible to close. We kept saying "soon" too. Every week that passed felt like another small piece of ourselves slipping away. The exhaustion is real. The mental load is real. The feeling that you've slowly stopped prioritising yourself is real. Eventually we just started. Short. Simple. Nothing crazy — exactly like what you're about to do.

Within three weeks everything changed. Our HRV more than doubled. Our resting heart rates dropped 20%. But the metrics aren't even the point. The point is how we felt. The energy. The clarity. The way we showed up for our boys, for each other, for everything that actually mattered. That feeling is what inspired this challenge. And I want you to feel it too.

You found this page for a reason. That part of you is right. This is where it starts.

This free guide was built for exactly where you are. Not where you should be. Not where you used to be. Right here. Right now. As tired as you are today.

What running actually does to your body.

+6 Years
Live Longer
Regular runners live up to 6 years longer on average. (Copenhagen City Heart Study)
65%
More Energy
People who start running report up to 65% less fatigue. The thing draining you is actually what fills you back up. (University of Georgia)
45%
Less Anxiety
Running reduces anxiety and depression symptoms by up to 45% — comparable to medication in multiple clinical studies.
HOW WE TRAIN

No pace targets. No comparisons. Just your effort.

Most people fail at running because they compare themselves to someone else. In this guide and in everything I coach you will never see a speed. Not once.

We train using the LEAN RPE Scale. A simple 1-10 effort system where a 2 is an easy stroll and an 8 is 80% of YOUR maximum. I might hit 8 at a 5-minute kilometre. You might hit it at a brisk walk. Both are working. Both are correct.

This is you versus you. And that changes everything.

🚶 Walk is never failure — it's part of the plan

📊 Effort over pace — your 80% is all that matters

🤝 You vs you — the only competition is yesterday's version of yourself

You don't have to feel ready. You just have to decide.

Five days from now you could still be thinking about starting. Or you could have already done it — three workouts in, feeling something you haven't felt in a long time. The guide is free. The workouts are short. The hardest part is clicking the button below.

Something bigger is coming this fall. This guide is where it starts.

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