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PRing Indoors and Outdoors

Here's how you can get an athlete to run fast indoors and outdoors. 

It's hard to strike the right balance of training and racing indoors while setting them up to faster outdoors. Do these three things to help kids PR in both seasons. 

You know athletes need to: 

  1. Build the aerobic engine
  2. Strengthen the chassis
  3. Rev the engine most days 

Here's what you need to do for each of those elements to make sure athletes race well...

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A Simple 2-Week Recovery Plan Following XC

Read time - 4 minutes

The first 4-6 weeks of training following the cross-country season is a crucial time for serious high school runners.

The reason is two-fold. 

First, athletes need to fully recover from a long race season. They need time off if they had a minor injury or a “niggle.” Athletes often need to give their bodies time to recover and regenerate.

Coaches have always (rightly) insisted on some amount...

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The Keys to Injury-free Running

Injury-free running is more than doing daily pre- and post-run work.

When I was a first-year coach, I was convinced that if I could keep athletes healthy throughout a season, they'd run PRs. 

Twenty-three years of coaching have only strengthened my conviction. 

Now I have a system that keeps kids injury-free.  

I want to share it with you today. 

You know that injury-free, consistent runners race faster. But what...

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Warm-up for Doubling

One of the biggest questions coaches and athletes have during the track season is what to do to properly warm-up when the athlete is running two races. Great question! 

After they finish the first race of the day, the athlete should take 10-15 minutes until they feel mostly back to normal. They can choose to jog for 2-3 minutes, though this isn’t necessary. What is necessary is the following mobility work, to ensure their body...

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