📌 KEY TAKEAWAYS

• A stride = quick, short, controlled sprint (70-150m) faster than race pace but not all-out
• Two reasons for strides: (1) Make 5K pace feel comfortable (2) Practice speeding up/changing gears
•  Three common mistakes: Not doing strides Day 1, no progression planned, fear of "peaking early"
• You will NOT peak too early by doing strides the first day of practice
• Progression: Start with 4x20sec at 5K effort → build to longer/fa...

📌 KEY TAKEAWAYS

• Three goals: Neuromuscularly ready, mentally ready, no carry-over fatigue
• Start with Jeff Boelé's dynamic warm-up (13 min, all three planes of motion)
• 5-10 min easy run → skipping/sprint drills → spike up
•  Key workout: 3 x 150m In-n-Outs (50m build, 50m fast at 92-96%, 50m run out)
• Then 2 x 200m at race pace: First from standing start, second with 20m run-in
• Cues: "Up tall" and "fast and relaxed" — never give more tha...

📌 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) ...

📌 KEY TAKEAWAYS

• After the first race, take 10–15 minutes to feel mostly normal, then do a quick 6-exercise mobility routine (iron cross, low whips, groiners, reach under/up, cat-cow, side bends) before hydrating and refueling.
• Use an adjusted Jeff Boele warm-up for the second race: 20m of dynamic drills, wall/fence exercises (leg swings, hurdle trail leg, eagles), ground exercises, then A-march and A-skip sequences.
• Skip B-march and B-skip w...