This 21 day comprehensive challenge offers a mix of running (or walking if desired) and HIIT (High Intensity Interval Training) movements that are designed to be easy on TIME, but not on WORK! This allows the participant to jumpstart their commitment to an exercise program and see dynamic results in a short period of time.

Each functional and beneficial movement is designed to hit every major muscle group, requires minimal equipment, and can be done from almost anywhere. 

Every programmed workout will have the perfect balance of fast-paced movements with minimal rest to build speed and strength combined with slower recovery-based workouts to build endurance and encourage recovery.

Each unique week will consist of 3-5 running or walking workouts coupled with shorter HIIT lifts designed to give the participant a high heart rate resulting in high caloric burn, and every individual workout is designed to be short and engaging as well as flexible to meet the needs of every individual from the first time user all the way up to advanced athlete. 

Each week will increase in both overall workout time as well as interval duration, and will incorporate a “perceived effort” scale ranging from 1-10 in order to make the workouts simple to understand as well as accessible for those that do not have or want a device that tracks heart rate, pace etc. Each workout is also designed to utilize time rather than distance to trackthe duration of each activity to allow for varied paces and abilities. 

By the end of the 21 day program we encourage each participant to attempt a 1 mile, 5K, or 10K “race” (any and all paces encouraged!) either solo or with others to test their abilities and see the results of all of their hard work!  

Course expectations:

We ask that you...

  • Come willing to engage, learn and grow
  • Commit to full participation each week
  • Actively participate in the daily actions provided by your track coach
  • Plan to set aside 3 - 4 hours per week to participate in the track coursework
  • Try new things and have fun!

Live Sessions Schedule*

25 January, 12 pm - 1:30 pm EST
Live coaching opening session with James "Iron Cowboy" Lawrence

3 February, 10 am - 11 am EST
Live session with Iron Cowboy Team

10 February, 09 am - 10 am EST
Live session with World record marathonist Eliud Kipchoge, and Olympic gold medallist Faith Kipyegon

12 February , 12 pm - 1:00 pm EST
Live closing coaching session with James "Iron Cowboy" Lawrence


*You will receive Zoom details and "Add to Calendar" option 10 days prior the start of Jumpstart January (starting date 25 January, 2021).  Weekly schedule may adjust slightly.