Published October 2, 2024Â
The long run is a staple workout for cross-country runners during most of the year, providing significant fitness benefits from a weekly or bi-weekly long run.
However, in October, this workout should be scaled back or even eliminated. Here's why.
When to Scale Back on Long Runs
When an athlete only has three or four weeks left in their cross-country season, however, the long run should not be a key workout.
“But ...
Published September 25, 2024Â
Quick question: Can an athlete race faster than their fitness level?
While high school athletes often figure out in races that they can endure more discomfort than they have in the past, the technical answer is "no."
If an athlete can’t run better than their fitness level, then their goal should be to run as close to their fitness level as possible.
So the question for you is, "How can I help my athletes I coach...
Published September 18, 2024Â
I’d like to propose that when it comes to your “coaching energy,” you break up the rest of the season in the same fashion. Specifically, a hard push for 5-6 days, followed by a 24-hour break from XC.
Let’s start with the recovery period.
Saturday Afternoon to Sunday Afternoon
Even if you race on Saturday, most of the time you’ll be home by late afternoon or early evening.
Up to this point, you’ve been focused ...
Published September 11, 2024
It’s a big week in Colorado, with several nationally ranked teams racing at the Liberty Bell Invitational, one of the fastest courses in the state. I can’t wait to watch all the athletes on Saturday morning.
Before I dive into today's training topic, make sure to read through the entire email to learn about a special offer I'm excited to share with you as one of my subscribers.
Okay, let’s talk training!
Three ...
Published August 21, 2024
Cross country has begun here in Colorado with races starting this week and I'm fired up to be watching one on Saturday!
Just like coaches in Colorado you no doubt have kids who have put in a great summer of training.
Now the questions in mid-August are
- "Will they be able to race to their fitness level this year?"
- "Will they run their best 3-4 races in the last 3-4 meets of the year?"
Today let's talk about t...
đź“Ś KEY TAKEAWAYS
- This page contains all the videos and PDFs from two live coaching classes, including recordings of both sessions.
- The “Car Analogy” from Consistency Is Key explains the three elements of training: build the aerobic engine, strengthen the chassis, and rev the engine.
- Five key workouts build the aerobic engine year-round: long runs, fartlek runs, progression runs, aerobic repeats, and the 30–90 fartlek.
- Download the 40-page Tr...
đź“Ś KEY TAKEAWAYS
- 30 seconds at 5K goal pace rhythm + 90 seconds easy running (don't look at GPS)
- Four benefits: Aerobic stimulus, faster than other aerobic workouts, quick recovery, kids love it
- Â Mistake to avoid: Don't use 48-72 hours before an important meet
- Use 48 hours AFTER a meet (Saturday after a Thursday meet)
- Athletes must finish saying "I could have done 3 more sets"
- Total workout example: 50 min (7 easy, 8 with strides, 30 ...
đź“Ś KEY TAKEAWAYS
- Sleep is the most powerful — and most overlooked — performance enhancer for high school runners. Athletes who sleep more run faster, recover quicker, and stay healthier.
- During deep sleep your body releases growth hormone, which repairs muscle fibers broken down during hard workouts — skimp on sleep and recovery slows dramatically.
- High school athletes who sleep fewer than 8 hours per night are nearly twice as likely to get i...
đź“Ś KEY TAKEAWAYS
- "If you want to do things you've never done before, you've got to do things you've never done before"
- Â 800m: Accept that with 500m to go, you WILL be uncomfortable. Know this going in.
-  1600m: You must cover moves from competitors — don't let them go. Move with 500m to go.
-  3200m: Don't let pace slow on laps 5-6-7. Chunk the race: 600m (position) → 2000m (groove) → 600m (compete)
- Consider a 3-4 second positive split in th...
đź“Ś KEY TAKEAWAYS
- A conservative approach to middle school training sets athletes up for long-term success — don’t simply water down a high school program.
- Take a long-term view: many of the best collegiate women runners weren’t standouts in middle school, so be especially careful not to overtrain young girls.
- Work backwards from a senior-year goal (e.g., 40-45 miles/week for girls, as much as 60 miles a week for boys) to determine appropriate...
đź“Ś KEY TAKEAWAYS
- The 800m is a positive split race — the best performances at every level come from running the first lap faster than the second, with a 2–3 second differential being ideal.
- Break the race into three segments: run the first 200m aggressively, stay relaxed from 200m to 500m, then “compete” in the final 300m.
- Practice running race pace — just like coaches in other sports have athletes practice game situations at game speed, your...
đź“Ś KEY TAKEAWAYS
- 95% of 5K energy comes from aerobic metabolism — train accordingly
- The 5 key workouts in order of difficulty: Long runs → Fartlek → Progression runs → Tempo → Race pace
- All workouts should finish with athletes saying "I could have gone farther" OR "I could have gone faster"
- Running by feel is crucial — cross country has no accurate mid-race splits like track
- Rotate through these workouts for months; couple with "revvin...
