The first 4-6 weeks of training following the end of 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.” And they need to give their bodies time to recover and regenerate.  

Coaches have always (rightly) insisted on some amount of time off...

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 (aka "doubling").

Great question! Here's my concise warm-up for running track races on the track.

Quick Mobility Routine

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...