My Coaching Framework

A complete coaching philosophy for high school distance running — principles, structure, and athlete management.

How to Build a Training Program

Periodization principles for high school distance running — how to structure a full-season training plan.

How to Build a Killer Base

How to construct a high-volume aerobic base that supports peak performance in cross country and track.

The Mileage Debate

The evidence on running volume — how much mileage high school distance runners actually need to improve.

The Truth About Long Runs

The true purpose of the long run, when to use it, and how to structure it for high school athletes.

Running Doubles: Who Are They For?

Who should run doubles, when to introduce them, and how to structure two-a-day training for high school runners.

You Need to Run Slower

Why most athletes run their easy days too hard and how running slower on recovery days makes you faster.

The Truth About Lactate Threshold

Clearing up the confusion around lactate threshold — what it actually is and how to train it correctly.

How to Boost Your Lactate Threshold

A step-by-step guide to building lactate threshold through progressive training across the full season.

Non-Specific Lactate Work

The training stimulus most coaches overlook — what non-specific lactate work is and how to program it.

Marius Bakken: Double Threshold Training

The Norwegian double threshold model — high-volume threshold work managed through lactate testing and muscle tone monitoring.

Sprint Training: The Missing Piece

Why sprint training is the missing piece in most endurance programs and how to add it without increasing injury risk.

Timo Mostert: Capillary Runs

The easy aerobic work that builds the capillary infrastructure for speed — and why most coaches skip it.

How to Run the 800 Meter

Split-pace modeling, tactical positioning, and the physiology of racing a 50/50 aerobic-anaerobic event.

How to Train Strengths and Weaknesses

How to identify an athlete’s racing profile and build a training plan that develops both their strengths and their gaps.

How to Feel Great on Race Day

The muscle priming and race-day preparation system that gives athletes their best physical feel at the start line.

Secrets of the XC Team Who Won NXN

The training and tactical secrets behind the XC team that won Nike Cross Nationals and how to apply them.

The Greatest Performances in HS History

Breaking down the greatest performances in high school distance running history and the coaching decisions behind them.

7 Mental Keys to Performance

Seven practical tools to manage the brain’s protective discomfort signals and perform at full capacity during races.

Jonathan Dalby: Training Freshman

How to build freshman mileage safely and establish the long-term development habits that pay off in years 3 and 4.

How Niwot Became a National Dynasty

How Coach Kelly Christensen built back-to-back NXN champions through culture, execution focus, and embracing competition.

Nasal Breathing for Performance

The research on nasal breathing for runners — when it helps, when it doesn’t, and how to train with it effectively.

A Coaching Legend: The Lydiard Method

Arthur Lydiard’s periodized aerobic base system — the foundation that shaped modern distance training worldwide.

Renato Canova: 1500m & 800m Training

Canova’s 1500m and 800m methodology — alternations, specific endurance progressions, and championship peaking.

Renato Canova: Coach of Elite Athletes

Inside Canova’s coaching career and the training principles behind his world-class middle and long distance athletes.

Exclusive Insights From Parker Valby’s Coach

Mark Coogan on building Parker Valby — periodization, aerobic base development, and developing elite talent from high school.

Timo Mostert: Coaching Milers

Mostert’s approach to coaching milers — from aerobic base building through championship-level peaking and race execution.

Timo Mostert: Recovery Runs Every Day

Why Mostert’s athletes run a recovery session every single day and how that daily discipline shapes their training load.