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

• Athletes need both physical and mental recovery after cross country — don’t start winter training until they’re genuinely bored and eager to run again.
• The period from November to May (~190 days) is longer than summer to state (~150 days) — there’s more time to prepare for track than most coaches realize.
• Week 1: race Saturday, easy run + mobility Sunday, off Monday, four days of nothing, then active outdoor fun (hike, bike) ...