Free Tools

Fuel your performance and reach your goals with these free tools designed for athletes. From a runner’s strength training guide to a practical race-day carb-loading plan, each resource is created to help you train smarter, race stronger, and stay injury-free. Explore the tools below and take the next step in your athletic journey.

Fast and Free Worksheets

Download your free companion resources to apply the strategies from Fast and Free directly to your training and mindset.

Bowl of pasta

Marathon Carb Load & Fuelling

Optimize your marathon performance with practical tips for carb-loading and race-day fuelling.

Elaina sitting on a couch typing on a laptop.

Mindset Assessment

A powerful resource designed to help athletes evaluate their mindset and take the first step toward unlocking peak mental performance.

Get started today

Group of runners competing at the Chicago Marathon.

Train smarter, stay consistent, and reach your performance goals with structure and support.

Brant Stachel and Elaina Raponi sitting on a couch, smiling at each other, with a stone wall in the background.

Build the mindset skills you need to thrive—under pressure, through setbacks, and in pursuit of your biggest goals.