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The XC Training System for High School Cross Country Coaches

Your athletes will run PRs all season and stay injury-free.

Take the guesswork out of training and make 2025 your best season yet.

Meet the system >

The XC Training System for High School Coaches

Your athletes will run PRs all season and stay injury-free.

Take the guesswork out of training and make 2024 your best season yet.

Meet the system >

“The XCTS paid off. Our boys' and girls' teams collectively set over 50 personal record times throughout the season.”

Amelia R Prados
De La Salle High School, Louisiana

“We won our first Regional title since 1989 and finished 4th at the state meet which was our best State Finish since 1979. No coincidence this was our first year training under the XCTS system.”

Mike Louden
West Liberty-Salem High School, Ohio

“The XCTS has been a game changer for my program. It allows every athlete at any level to achieve their best and stay healthy. Our results are some of the best we have seen in our program in 20 years.”

Sarah Schwendinger
Des Moines Roosevelt High School, Iowa

Most high school cross country coaches have the same frustrations —

“My team runs well in September but fades at the end of the season.”
“We have too many injuries. I’m frustrated, the kids are frustrated, and the parents are frustrated. There’s got to be a better way.”
“I’m always missing a key runner at the championship meets, which adds a ton of points to our team score.”
“I know we need to do strength and mobility work at the end of practice, but I don’t know where to begin.”
“I see schools with similar demographics as ours beating us, and I can’t figure out what they’re doing differently.”

“I’m overwhelmed organizing all the training groups, so I end up giving everyone the same workout.

I know the freshmen need different assignments, but I don’t have time to write those workouts and make sure the varsity kids are getting in their mileage.”

That’s why I created the XC Training System

Hi, I’m Coach Jay Johnson.

I’ve coached for more than two decades and coached cross country athletes at all levels - high school, collegiate, and professional, including USATF National champions and IAAF World Championship qualifiers.

What’s worked for all of these athletes will help your team get on the podium this fall.

The XC Training System (XCTS) is a comprehensive high school cross country training system — 
including warm-ups, thoughtful progressions of workouts, and time-tested post-run routines.

All designed to keep your athletes injury-free and help them run their best races of the year in the last three meets of the year. 

This system works in any environment: 

→ Small school or big school

→ Girls' teams and boys' teams and combined programs

And if you’re a coach who works with middle schoolers, there is detailed training for those athletes as well.

That’s why I created the XC Training System

Hi, I’m Coach Jay Johnson.

I’ve coached for more than two decades and coached cross country athletes at all levels - high school, collegiate, and professional, including USATF National champions and IAAF World Championship qualifiers.

What’s worked for all of these athletes will help your team get on the podium this fall.

The XC Training System (XCTS) is a comprehensive training system — 
including warm-ups, thoughtful progressions of workouts, and time-tested post-run routines.

All designed to keep your athletes injury-free and help them run their best races of the year in the last three meets of the year. 

This system works in any environment: 

→ Small school or big school

→ Girls' teams and boys' teams and combined programs

And if you’re a coach who works with middle schoolers, there is detailed training for those athletes as well.

Here's what's included

Everything you need to move your high school cross country program forward today

24 Weeks of Training

24-week training plans for all levels of athletes, from kids who are already running some serious mileage to athletes who are just coming out for the team and will be in the “no prior training” group.

Strength and Mobility Training

Post-run strength and mobility training, which can be done anywhere. You’ll get access to videos of every exercises, and your athletes can get these videos on their phone. 

Plans for All of Your Athletes

Daily plans for athletes ranging from "no prior training" up to athletes that will run 90+ min long runs. Kids stay injury-free with these progressive plans.

Priority Email Access

Priority email access with me for one year. I’m here to coach you so you can coach your athletes in the best, most thoughtful way possible. I'll be with you along the way!

Warm-up Routines

A detailed video that teaches you how to teach the warm-up to your athletes. This is more than simply leg swings and the lunge matrix - it's the best warm-up I can offer you.

Five Live Classes Each Season

Five live classes with me where I’ll answer your questions. All the classes are recorded, and the audio of each one is recorded so you can listen to them on your phone like you would a podcast.

  • Daily workouts for all levels of athletes — so you can be sure they’ll run PRs all season.
  • Summer workouts and in-season workouts — yes, they’re different—the right workouts will ensure that your athletes will be peaking when it counts.
  • Video library of post-run strength and mobility routines — based on 20+ years of experience and research which means you don’t have to cobble together a random plan from YouTube videos.
  • Over a dozen daily training plans — with the right amount of running and the right amount of post-run work. (Including plans for the younger kids who’ve never run before, which will free you up from planning the training for every group and allow you to give attention to every athlete on your team.)
  • Dynamic warm-up you can use every day — before workouts, easy days, and races—to have kids feeling powerful and ready to run fast.
  • Live classes throughout the season — where you’ll get your questions answered while also learning from the hundreds of fellow coaches using the system.
  • Priority email access with me — you’ll always have a guide helping you along the way.

Bonus! Lifetime access and yearly updates —

Enroll once and you’ll be able to tweak your high school cross country training every season.
Let's Go!
Seth Kirby
BC High School

“I have coached for 25 years, and I can confidently say the XCTS is the best value and input I've received in my coaching career and was effective both as far as results and injury prevention.

My 25 runner freshman program was 100% on the "no prior training" XCTS plan and for the first time in my coaching career no athlete was injured during the entire season!!!  

The top runner set the school record for the 3K and 5K and the team overall did well by historical standards.

The high school cross country training system for my varsity was greatly influenced by the XCTS. The 16:09 team average at our Divisional meet was the fastest in school history and every member of our team had a PR at Divisional or States. Injuries were much less frequent.

Overall, the team was in the trainer's room less and was highly competitive in the most competitive division in the state of MA. Part of this was actually backing off of some of the intensity in my program and more importantly progressing ALL ELEMENTS of the training stimulus.”

Seth Kirby
BC High School

“I have coached for 25 years, and I can confidently say the XCTS is the best value and input I've received in my coaching career and was effective both as far as results and injury prevention.

My 25 runner freshman program was 100% on the "no prior training" XCTS plan and for the first time in my coaching career no athlete was injured during the entire season!!!  

The top runner set the school record for the 3K and 5K and the team overall did well by historical standards.

The training system for my varsity was greatly influenced by the XCTS. The 16:09 team average at our Divisional meet was the fastest in school history and every member of our team had a PR at Divisional or States. Injuries were much less frequent.

Overall, the team was in the trainer's room less and was highly competitive in the most competitive division in the state of MA. Part of this was actually backing off of some of the intensity in my program and more importantly progressing ALL ELEMENTS of the training stimulus.”

Glen Gardiner
Wauwatosa East Head Girls XC Coach

“Using Jay's pre and post-work has markedly improved the number of girls that are injury-free. Many parents and athletes have mentioned to me this year that compared to what we had previously done, there are many fewer lower leg injuries, i.e. the dreaded shin splints.

When joining XCTS, you are getting A LOT. I have been using it for almost 3 years now and am still learning and finding ways to better implement the system across my girls' XC and track programs.

Jay has made a very concerted effort to update the systems as he sees areas for improvement and to enhance the program, all at no additional cost and benefit to the coach/athletes.

We had the most successful year in our school's history in XC (5th at D1 state) with an outstanding track season as well.”

Glen Gardiner
Wauwatosa East Head Girls XC Coach

“Using Jay's pre and post-work has markedly improved the number of girls that are injury-free. Many parents and athletes have mentioned to me this year that compared to what we had previously done, there are many fewer lower leg injuries, i.e. the dreaded shin splints.

When joining XCTS, you are getting A LOT. I have been using it for almost 3 years now and am still learning and finding ways to better implement the system across my girls' XC and track programs.

Jay has made a very concerted effort to update the systems as he sees areas for improvement and to enhance the program, all at no additional cost and benefit to the coach/athletes.

We had the most successful year in our school's history in XC (5th at D1 state) with an outstanding track season as well.”

Brent Vaughn
former Nike and University of Colorado Runner

“Coach Jay's knowledge of the body and how it performs best leads to his incredible ability to turn a runner into a finely-tuned machine. His track and strength workouts led me to a national title at the US Cross Country Championships.”

Brent Vaughn
former Nike and University of Colorado Runner

“Coach Jay's knowledge of the body and how it performs best leads to his incredible ability to turn a runner into a finely-tuned machine. His track and strength workouts led me to a national title at the US Cross Country Championships.”

Scott Akers
Jackson High School, Ohio

“After using the XCTS for only two seasons, the boys at Jackson High School won the first state title in program history.

The XCTS meets the needs of runners of all ability levels. The warm up and post run activities improve mobility, strength, and flexibility and keep our athletes healthy. Our athletes have embraced the training plans and thoroughly enjoyed the workouts.

Jay is always readily available to guide you through the training system.

I am thrilled with the results of the XCTS.”

Scott Akers
Jackson High School, Ohio

“After using the XCTS for only two seasons, the boys at Jackson High School won the first state title in program history.

The XCTS meets the needs of runners of all ability levels. The warm up and post run activities improve mobility, strength, and flexibility and keep our athletes healthy. Our athletes have embraced the training plans and thoroughly enjoyed the workouts.

Jay is always readily available to guide you through the training system.

I am thrilled with the results of the XCTS.”

Corey Baird
Saldao High School, Texas

“This was my 2nd year implementing the XCTS. Last year (2022) our team finished 9th in state. 

This year, after two full seasons of following your XCTS, our team finished 3rd with 5 girls running a pr at the state meet. 100% worth the investment! 

I was very intentional about the pre & post work routine this year. Our injuries this season were minimal compared to past seasons. 

Thank you for sharing your knowledge & passion.”

Corey Baird
Saldao High School, Texas

“This was my 2nd year implementing the XCTS. Last year (2022) our team finished 9th in state. 

This year, after two full seasons of following your XCTS, our team finished 3rd with 5 girls running a pr at the state meet. 100% worth the investment! 

I was very intentional about the pre & post work routine this year. Our injuries this season were minimal compared to past seasons. 

Thank you for sharing your knowledge & passion.”

Take a Quick Tour of the
XC Training System

 

Watch the video

 

Take a Quick Tour of the
XC Training System

 

Watch the video

 

Get the XC Training System

One payment of $495 or 12 payments of $43

Lifetime Access

To spread over 12 payments - just click Afterpay

  • Multiple 24-plans for all levels of athletes
  • Video library of post-run routines you can watch on your phone
  • Summer workouts and in-season workouts
  • Videos explaining every workout and every day of training
  • Five live classes with me each season
  • Priority email access for one year
You’ll get immediate access to
ALL videos and training documents.
Enroll now >

Pay once, get lifetime updates.

Frequently Asked Questions

Testimonials

Kim Hagger
Howards Grove High

“XCTS is 100% worth the investment! 

Our very small team (7 girls and 10 boys on average) has been using Jay's high school cross country system for the past 3 years. We had our best finishes at Sectionals 2023 in over 10 years! Three young ladies in the top 14 of over 100 runners at Sectionals...our top girl missed a trip to state by a few seconds. 

Every young man ran some sort of PR at sectionals whether it was a course PR, a season PR, or a career PR. Athletes were healthy and fast. Runners consistently PR all season long which fuels their motivation and buy in with the training. 

If you are on the fence jump off it and click purchase!!”

Kim Hagger
Howards Grove High

“XCTS is 100% worth the investment! 

Our very small team (7 girls and 10 boys on average) has been using the system for the past 3 years. We had our best finishes at Sectionals 2023 in over 10 years! Three young ladies in the top 14 of over 100 runners at Sectionals...our top girl missed a trip to state by a few seconds. 

Every young man ran some sort of PR at sectionals whether it was a course PR, a season PR, or a career PR. Athletes were healthy and fast. Runners consistently PR all season long which fuels their motivation and buy in with the training. 

If you are on the fence jump off it and click purchase!!”

Matt Schock
Seneca East High School, Ohio

“We have been using the XCTS for the past year now at Seneca East and have implemented it step by step with our athletes. 

The system is 100% worth the investment I compare the investment of XCTS to an Athletic Department purchasing one baseball bat or one football helmet (something they do each year and multiple times). It's not that expensive when you look at it that way, and it will be yours for a lifetime! I encourage coaches to ask their schools to assist them with this one-time fee and help ALL kids improve by implementing the XCTS. 

It is a simple and easy to use program that meets the student athletes at their level! So far we have had no injuries and we have had exceptional growth amongst both our boy and girl athletes with nearly everyone reaching new PR's and some individuals who have improved by minutes! 

The best thing about XCTS is the fact that it is simple and easy to understand through the use of the videos and sheets and it is not something that feels overwhelming to someone who has never seen it before.”

Matt Schock
Seneca East High School, Ohio

“We have been using the XCTS for the past year now at Seneca East and have implemented it step by step with our athletes. 

The system is 100% worth the investment I compare the investment of XCTS to an Athletic Department purchasing one baseball bat or one football helmet (something they do each year and multiple times). It's not that expensive when you look at it that way, and it will be yours for a lifetime! I encourage coaches to ask their schools to assist them with this one-time fee and help ALL kids improve by implementing the XCTS. 

It is a simple and easy to use program that meets the student athletes at their level! So far we have had no injuries and we have had exceptional growth amongst both our boy and girl athletes with nearly everyone reaching new PR's and some individuals who have improved by minutes! 

The best thing about XCTS is the fact that it is simple and easy to understand through the use of the videos and sheets and it is not something that feels overwhelming to someone who has never seen it before.”

The XCTS is helping both veteran coaches and new coaches keep their kids injury-free and get on the podium at the end of the season.

If you’re a newer coach, the XCTS can lay the foundation for years of success.

John McClain
St. Vincent High School, Missouri

“I was a bit hesitant at first to invest in the XCTS, but in hindsight it was one of the best decisions I made as a new head coach. For anyone just starting out, it is truly a gift to you and your program that keeps giving. 

We went from many runners sidelined with shin splints and other injuries the year before to a season without a single injury-related DNS. Our boys team qualified for state for the first time in four years. 

The best thing about the XCTS is that it provided me with a community of coaches with similar goals led by Jay's wisdom and guidance. This was super helpful as I tried to plan training in the weeks leading up to our biggest races.”

The XCTS is helping both veteran coaches and new coaches keep their kids injury-free and get on the podium at the end of the season.

If you’re a newer coach, the XCTS can lay the foundation for years of success.

John McClain
St. Vincent High School, Missouri

“I was a bit hesitant at first to invest in the XCTS, but in hindsight it was one of the best decisions I made as a new head coach. For anyone just starting out, it is truly a gift to you and your program that keeps giving. 

We went from many runners sidelined with shin splints and other injuries the year before to a season without a single injury-related DNS. Our boys team qualified for state for the first time in four years. 

The best thing about the XCTS is that it provided me with a community of coaches with similar goals led by Jay's wisdom and guidance. This was super helpful as I tried to plan training in the weeks leading up to our biggest races.”

If you’re already making the state meet, but need something to get on the podium, the XCTS can help you do just that.

Dean Longwell
Hampton High School, Pennsylvania

“We were 4th in the state in 2022 and I was looking for something to get us to the next level and on top of the podium.

The XCTS definitely helped not just with structured workout plans, both also post-run work, and some bonus videos (we incorporated a lot of Shannon Thompson's visualization techniques).

Our runners gained confidence throughout the season and ended up as 2023 class AA Pennsylvania state champions!”

If you’re already making the state meet, but need something to get on the podium, the XCTS can help you do just that.

Dean Longwell
Hampton High School, Pennsylvania

“We were 4th in the state in 2022 and I was looking for something to get us to the next level and on top of the podium.

The XCTS definitely helped not just with structured workout plans, both also post-run work, and some bonus videos (we incorporated a lot of Shannon Thompson's visualization techniques).

Our runners gained confidence throughout the season and ended up as 2023 class AA Pennsylvania state champions!”

And even if you’ve won a state championship in cross country the XCTS can help you.

Coach Collins is not only an exceptional coach, he’s a coach who attends clinics throughout the country to hone his craft.

The XCTS has been a big part of his ongoing education.

Bob Collins
Greenville High School, South Carolina

“We finished our season yesterday. We won both girls and boys 4A and had the girl and boy individual champion.   

Your influence on this program has been significant. I have told you of the importance your work had on our Track program in the spring. The same is true for this fall. Where it is true that you have helped redefine how we train: warm ups, cool downs, workouts; you have really influenced the philosophy behind how and why.   

I refer to you as my coaching mentor and my kids often ask what does coach Jay say? To listen to my veteran runners tell our young runners, “consistency is the key” is just a small example of how you have impacted Greenville. 

Specifically, your frequent statement, “when in doubt do less” was the mantra for this XC season.  

All season we faced one setback after another: illness, staff change, inclement weather, etc.    

Prior to State we had only been able to have our complete varsity available to race for 2 meets. Time after time I wanted to try and make it up by pushing, but we stayed with the principle of do less and focused on the things that matter.”

And even if you’ve won a state championship in cross country the XCTS can help you.

Coach Collins is not only an exceptional coach, he’s a coach who attends clinics throughout the country to hone his craft.

The XCTS has been a big part of his ongoing education.

Bob Collins
Greenville High School, South Carolina

“We finished our season yesterday. We won both girls and boys 4A and had the girl and boy individual champion.   

Your influence on this program has been significant. I have told you of the importance your work had on our Track program in the spring. The same is true for this fall. Where it is true that you have helped redefine how we train: warm ups, cool downs, workouts; you have really influenced the philosophy behind how and why.   

I refer to you as my coaching mentor and my kids often ask what does coach Jay say? To listen to my veteran runners tell our young runners, “consistency is the key” is just a small example of how you have impacted Greenville. 

Specifically, your frequent statement, “when in doubt do less” was the mantra for this XC season.  

All season we faced one setback after another: illness, staff change, inclement weather, etc.    

Prior to State we had only been able to have our complete varsity available to race for 2 meets. Time after time I wanted to try and make it up by pushing, but we stayed with the principle of do less and focused on the things that matter.”

Want your admin to pay for the XCTS?

We have an email template for that ↓

Copy/paste the following email to request funding from your admin.

SUBJECT LINE:

[Insert Your Booster Rep/Admin Name Here], I'd like to purchase the XC Training System

BODY:

Hi [Insert Your Admin Here],



I'd like to purchase the XC Training System for our upcoming high school cross country season.



This is a coaching development program that teaches a system for keeping our kids healthy and helping us run our fastest at the end of the season.

Getting this program will help our program in the following ways:

  1. I’ll get daily workouts for every level of runner on our team. This will be extremely helpful in managing all the levels of runners we have on the team. I don’t want to shortchange the new kids, but I also need to focus on the varsity kids if we’re going to have a good season.
  2. I’ll get all the strength and mobility workouts we need to be doing at the end of practice, something all the best programs in the country are doing. The coaches in this program have almost no injuries when their teams do these routines at the end of practice.
  3. I’ll get a system of workouts that will take us from the summer through the last meet of the year. The coaches using this program have said this is one of the biggest reasons their teams are running well at the end of the season.
  4. I get access to live classes throughout the season and I get priority email access to the coach behind the program. Other coaches have said this is one of the most significant benefits of the program.

After I consume the materials, I'd be happy to share my takeaways with you and start refining our training based on what I learn.


The XC Training System costs $495. They can take a PO for purchase, or we can use a card.

Here's the product page: https://www.coachjayjohnson.com/xc-training-system



Thank you for your consideration
[Insert Your Name Here]

Let’s Make 2025 Your Best High School Cross Country Season Ever!

 

If you've read this far, you’re likely convinced that the XCTS can take your program to the next level.

You’ve read how it’s changed programs, how it’s helped coaches keep their kids injury-free, and how it’s helped some teams win state championships. 

The XCTS, coupled with guidance from me, can change your program for the better, and make you a better coach.

Let’s help you have that special moment at the last meet of the year where you leave the course knowing you did everything in your power to give your kids the best experience possible in a sport they love. 

Let’s go!

Coach Jay Johnson

Let’s Make 2024 Your Best Season Ever!

 

If you've read this far, you’re likely convinced that the XCTS can take your program to the next level.

You’ve read how it’s changed programs, how it’s helped coaches keep their kids injury-free, and how it’s helped some teams win state championships. 

The XCTS, coupled with guidance from me, can change your program for the better, and make you a better coach.

Let’s help you have that special moment at the last meet of the year where you leave the course knowing you did everything in your power to give your kids the best experience possible in a sport they love. 

Let’s go!

Coach Jay Johnson

Get the XC Training System

One payment of $495 or 12 payments of $43 

Lifetime Access

To spread over 12 payments - just click Afterpay

  • Multiple 24-plans for all levels of athletes
  • Video library of post-run routines you can watch on your phone
  • Summer workouts and in-season workouts
  • Videos explaining every workout and every day of training
  • Five live classes with me each season
  • Priority email access for one year
You’ll get immediate access to
ALL videos and training documents.
Enroll now >

Pay once, get lifetime updates.