Last updated: July 4, 2026. Coach Jay Johnson.

📌 Key Takeaways

• Open the free Post Run App on your phone: coachjayjohnson.com/post-run. This is the Red/Orange post-run resource to share with athletes; it is a web link, but it opens cleanly on a phone and works like an app.
• Post-run strength work is the missing piece for many high school runners because the aerobic engine improves faster than the structural chassis.
• The work should happen imm
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📌 KEY TAKEAWAYS

• Day 1 for new athletes: 5 minutes of running. That's it.
• Justin Leonard (Southlake Carroll, NXN teams): Starts new athletes with ONE MILE for three days
• Athletes who haven't trained can build engines faster than chassis — that's why injuries happen at 2-3 weeks
• Circuit workouts build aerobic engine while strengthening chassis with minimal pounding
• By extending the aerobic stimulus, a 5-minute run becomes a 25-30 minute...

📌 KEY TAKEAWAYS

• You don’t need an A+ race — solid B+ performances will produce a great team score, especially since much of the competition will falter by aiming too high.
• Trust running less: the aerobic fitness is built, the “hay is in the barn,” and now is the time for fresh legs and mental readiness.
• Focus on what’s in your control — weather, course conditions, and other people’s energy are not. Bad weather is actually an advantage for we...