All 20 running drills — warm-up, strength, form and cool-down — free with the app. Video and coaching cues from the library of a 2× Olympian.
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Select any drill to watch the video and read Kathy's coaching cues.
Coaching cues
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All 20 drills, activity tracking, coach sharing and streak celebrations — free to download, no account required, no subscription.
Every time you complete a drill, it's logged. Your activity calendar shows which days you trained and how long your current streak is — the simplest motivation to keep going.
Strength and cool-down drills come with a built-in timer. Set the work interval, rest, repeat — the app tracks it so you can focus on form.
Tap Mark Complete and the app celebrates with you — confetti, a "Well done!" moment to log how you felt, and streak milestone toasts when you hit 7, 14, 30 days and beyond.
Coaches pick drills and share a file with one tap. Athletes import it to see a "From Coach" section at the top of their library. When they're done, they share their full activity report right back — no logins, no accounts.
Two to three times per week is the right starting point for most runners. Kathy prescribes dynamic warm-up drills before every quality session — track workouts, tempo runs, or intervals. Foot and ankle exercises can be done daily at 10–15 minutes, since they're low-impact and build cumulative strength over time.
Always before quality sessions — after a brief easy warm-up jog, not instead of one. Dynamic drills prime the neuromuscular system for fast running. Doing them after a hard workout, when muscles are fatigued, removes their training benefit and raises injury risk.
Yes — and the evidence is consistent. Drills improve running economy by reinforcing efficient mechanics: better hip extension, higher cadence, and reduced ground contact time. Kathy has prescribed these sequences to athletes at every level, from first-time marathon runners to Olympic Trials qualifiers, with the same results across the board.
Absolutely. These videos are designed for all levels — Kathy deliberately teaches the same drill sequences to beginner runners as to her elite athletes. Start at reduced intensity and focus on form over speed. Within a few weeks the movements become second nature.
These drills are just a taste of what Kathy incorporates into her coaching. Get a fully customized plan built around your goals.