9-Week Running Transformation
Make better running form the way you run every day.
The clinic shows you what better running form feels like. Making it stick takes practice and feedback. This 9-week running program gives you nine weeks of both: a training plan to follow, weekly coaching, and personal feedback on video of your own running.
- 2009
- Coaching runners since
- 500+
- Runners coached
- 5.0
- Google rating
- POSE
- Certified Coach
What you get
Coaching built around you
Everything in the 9-week running program is aimed at one runner: you. Your plan, your video, your questions.
Level 1 POSE Running Clinic
The program starts with the clinic: hands-on coaching, video analysis and the drills you will build on for nine weeks.
Video coaching platform
Full access to the online video platform, with step-by-step drills released each week.
Audio feedback
Personalized audio critiques on your before-and-after running videos.
In-person Form Lab
A 30-minute private coaching and drill session, followed by a group run.
Weekly check-ins
A structured accountability report on your week, due before the optional in-person coaching.
Training plan
A structured plan in your online course to reinforce POSE movement, plus a mileage ramp-up if you have a specific race.
Small group size
Strictly limited to 6 people per group, so you get the most individual attention.
Direct coach access
Message Spencer any time with questions, issues or injury concerns.
Why form first
Why this 9-week running program starts with form
Most runners train by adding miles. Very few are ever taught how to run. Without a clear model of good technique, you repeat the same movement thousands of times on every run, including the habits that slow you down or bring back the same aches season after season.
The POSE Method gives you a simple model to work from. You run from one key position, the running pose. You let gravity carry you forward with a slight fall from the ankles. And you pull your foot up from the ground instead of pushing off or reaching forward. Those three ideas, pose, fall and pull, are easy to explain and much harder to make automatic.
That is why the 9-week running program lasts nine weeks. A clinic gives you the feel of better form in one morning. Nine weeks of drills, feedback and practice give your body enough repetitions for that form to feel much more natural, even when you are tired or running fast.
Every part of the program supports that goal. The drills teach the movement. The training plan gives you runs where you practice it. Form Lab lets Spencer see your form in person and correct it on the spot. The video reviews show you, in your own stride, what has changed and what still needs work.
New runners
Start with good habits instead of fixing bad ones later. The 9-week running program gives you a plan and a coach from day one.
Experienced runners
If your times have stalled, better form is often the change that lets you run faster and farther with less effort.
Runners with nagging aches
If the same aches keep coming back, changing how you run can matter more than another round of rest. Tell Spencer what you are dealing with before you start.
Race-focused runners
Good form that holds up late in a race is worth more than good form for the first mile. Spencer can put together a mileage plan to ramp you up for your next race.
Inside the program
What you work on during the 9-week running program
Here is a closer look at the habits we change, what happens at each session, and how your plan comes together.
Common running form problems we fix
Every runner is different, but the same handful of habits show up again and again on video. These are the ones the 9-week running program is built to change.
- Overstriding. Reaching forward and landing with the foot far out in front of the body acts like a brake on every step and sends more impact up the leg.
- Pushing off. Driving hard off the back foot feels powerful, but it wastes energy and keeps the foot on the ground longer than it needs to be.
- Bouncing. Too much up-and-down movement means energy goes into going up instead of going forward.
- Slow cadence. Long, slow steps usually come with overstriding. A quicker rhythm makes it easier to land under the body.
- Tension. Tight shoulders, clenched hands and a stiff upper body cost energy and change the way the legs move.
You do not need to fix all of these at once. Your before video shows which ones matter most for you, and your plan and drills are built around those first.
What you learn at the Level 1 clinic
The program starts with the Level 1 POSE Running Clinic. You learn the three core ideas of the POSE Method, the running pose, the fall and the pull, and practice the drills that teach each one. Your running is filmed so you have a clear starting point, and you leave knowing how better form should feel. If you have already attended a clinic, your clinic payment counts toward the program.
What happens at a Form Lab session
Each Form Lab session is 30 minutes. Spencer reviews your weekly check-in and gives you a specific drill or two to work on. Then you head out on the group run to practice what you just worked on. Form Lab is optional, and you still get your plan, drills and video feedback if you cannot make it every week.
How the training plan works
The training plan lives in your online course, so you can see your week from any phone, tablet or computer. If you have a specific race coming up, Spencer can put together a mileage plan to ramp you up for it. A plan on its own is easy to find. What the 9-week running program adds is accountability: someone checks in on your week, watches your form, and holds you to the work.
How video feedback works
Video is the most honest coach you will ever have. During the program you receive three personalized video reviews with audio feedback from Spencer. He points out what is working, what to change next, and which drills will help. In week nine, your before and after videos are placed side by side so you can see exactly what changed.
Meet your coach
Spencer founded Free To Run in 2009 and is a certified coach in the POSE Method. He has coached more than 500 runners, holds a 5.0 Google rating, and leads running clinics with partners around Austin, including Karavel Shoes and Ready to Run. He coaches every runner in the 9-week running program himself, from the first clinic to the final video review.
How the weekly check-in works
Before each Form Lab, you send a short check-in. It covers the runs you did, the drills you practiced, how your body felt, and anything that was hard or hurt. It takes a few minutes, and it tells Spencer which drill or two to give you that week. It also keeps you consistent, because someone is paying attention to your week.
Why small groups matter
Big running groups are great for motivation, but they are hard places to change your form. With six runners at most, every runner gets watched, corrected and watched again in the same session. You train on your own plan and get your own feedback. The group is there for company on the run and for the energy of practicing alongside other people working on the same thing.
After the nine weeks
When the program ends, you keep the drills, the habits and the understanding of why they work. You are always welcome at the free Wednesday night run at Sauna House, and you can always reach out to Spencer about ongoing coaching or your next race.
What results to expect
Nine weeks is enough time to make real changes to how you run, but every runner starts from a different place. Many runners say running feels lighter and smoother once the new movement starts to click. With steady practice, the new form starts to hold up on longer runs and at faster paces. By the end of the 9-week running program, better form will feel a lot more like second nature than it did right after your clinic.
What to expect
How each week of the 9-week running program works
The same five steps every week. Simple enough to fit around work and family, steady enough to change how you run.
- 1
Practice your drills
New drills open on the video platform each week. Practice them on your own schedule.
- 2
Run as planned
Follow the runs in your training plan for the week.
- 3
Send your Weekly Check-In
Report your runs, the drills you did, and anything that was hard or hurt.
- 4
Come to Form Lab
Thirty minutes of in-person coaching and drills.
- 5
Stay for the group run
Put the week’s work into practice right away.
Start to finish
Your nine weeks, start to finish
Here is how the 9-week running program unfolds, from your first clinic to your final video.
- Before Week 1
Level 1 clinic
You learn the POSE Method basics and feel the difference in your own running.
- Week 1
Your “before” video
We take your video from the Level 1 Clinic, and you receive a detailed coaching response with before and after.
- Weeks 1 to 9
Practice and feedback
Weekly drills, check-ins and Form Lab, plus three personalized video reviews along the way.
- Week 9
Your “after” video
Week 1 and Week 9 side by side, so you can see what changed.
Where we meet
Where the 9-week running program meets in Austin
Form Lab and the group run meet once a week. Pick the location that fits your week when you sign up. Each group is limited to 6 runners.
- Meeting now
South Austin
Garrison Park
6001 Menchaca Rd
Thursdays or Fridays, 7:00 AM - Meeting now
Central Austin
Sauna House North Loop
1507 W North Loop Blvd
Wednesdays, 6:30 PM - Starts November
Hyde Park
The Loop Running Supply
108 W 43rd St
Mondays, 5:30 PM
Reserve your spot
One payment covers the clinic and all nine weeks
There are no monthly fees. You pay once and the whole 9-week running program is yours.
Already signed up for a clinic? Your clinic payment counts toward the program, so you only pay the difference.
Complete Program
Clinic + 9-Week Transformation
$299one-time
- Level 1 POSE Running Clinic
- Full 9-week training curriculum
- 9 weekly live Form Lab coaching sessions
- 3 personalized OnForm video reviews
- Step-by-step drill library, released weekly
- Week 1 vs. Week 9 before/after video
From the clinic
What runners are saying
“I felt like I was running lighter and faster.”
“Super knowledgeable, supportive, and easy to learn from.”
“I learned a lot to get started to become a better, more efficient, faster runner and hopefully less prone to injuries.”
Questions
Before you sign up
What is the 9-week running program?
It is a coached program that starts with the Level 1 POSE Running Clinic and continues with nine weeks of drills, weekly Form Lab sessions and personal video feedback. The goal is simple: make better running form your normal running form so you can run faster, farther and injury-free.
Who coaches the 9-week running program?
Spencer, founder of Free To Run and a certified coach in the POSE Method. He has coached runners in Austin since 2009.
Do I need to be an experienced runner?
Not at all. The program works for new and experienced runners alike.
I already signed up for a clinic. Do I pay for it twice?
No. Your clinic payment counts toward the program, so you only pay the difference.
Do I have to come to the in-person sessions?
In-person coaching is optional. You still get your training plan, the video platform, weekly check-ins and feedback on your videos.
How big are the groups?
Six people at most. You do your own training and get your own feedback. The small group just means more of the coach’s attention.
How much time does the 9-week running program take each week?
Form Lab is a 30-minute session followed by the group run. Drills are short and can be done at home or before a run. Your other runs follow the training plan in your online course.
Where does Form Lab meet?
Garrison Park in South Austin, Sauna House North Loop in Central Austin, and The Loop Running Supply in Hyde Park starting in November. You choose the location that fits your week when you sign up.
What should I bring to Form Lab?
The shoes and clothes you normally run in, and water.
Do I need to be fast to join the group run?
No. The group run is for practicing the week’s form work, not for racing each other. Every pace is welcome, and nobody gets left behind.
Do I need special shoes?
No. Start in the shoes you run in now. Spencer can talk with you about footwear during the program if it would help your form, but nobody is required to buy anything new to join.
When does the 9-week running program start?
Your nine weeks start after your Level 1 clinic. Pick a clinic date that works for you, and your course opens right after the clinic. Spencer will follow up with your next steps as soon as you reserve your spot.
What is the online video platform?
It is where your drills live. Each week, new step-by-step drill videos are released so you always know what to practice. You can watch them on your phone, tablet or computer, at home or at the track.
Can the program help me get ready for a race?
Yes. Tell Spencer about your race when you start, and he can put together a mileage plan to ramp you up for your race date.
Do I have to live in Austin?
Form Lab and the group run meet in Austin. If you live outside Austin, you can still use the training plan, the video platform, the weekly check-ins and your personal video reviews, since in-person coaching is optional.
Can’t I just find a training plan online?
You can. Anyone with a web browser can find a plan. The difference in the 9-week running program is that you are held to account. You send a weekly check-in, Spencer reviews it, and he gives you the drill or two to work on next. Knowing someone is looking at your week makes it much easier to keep showing up.
What if I’m currently injured?
Tell Spencer before you start so he can tailor your plan and sessions.
Run faster. Run farther. Run injury-free.
Nine weeks from now, better form feels like second nature.
Reserve your spot in the 9-week running program and Spencer will follow up with your next steps.
Reserve Your SpotQuestions first? Call or text 1-833-805-4321 or email [email protected].