Winter Training for High School Distance Runners
What high school distance runners do between the last cross country race and the first outdoor meet. Two paths, four levels, twenty weeks.
Author: Jason Saltmarsh
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XC Pack Attack Workout: Train Your Team to Run Together
Cross Country / Team Training The first mile is on grass. Eleven girls run two across, shoulders loose, arms quiet….
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Cross Country Meet Checklist for Coaches
The short version Meet day goes wrong in the 48 hours before it, not during it. Confirm entries and transportation…
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How to Mark a Cross Country Course
The short version Mark the ground and the air. Paint or line the course route, then add directional flags high…
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Cross Country Coach Gear That Lasts All Season (2026)
The short version Split your list in two. The school buys course equipment, timing, and team supplies through a purchase…
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When Half Your Team Didn’t Train This Summer
Bekka showed up to the alumni race on a steamy Friday evening in August. She had barely run all summer….
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How Long Is a Cross Country Race? Distances and Average Times
The short answer A high school cross country race is 5,000 meters, or 3.1 miles. Middle school races run 1.5…
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How to Start a Middle School Cross Country Program
A step-by-step guide to starting a middle school cross country team: approvals, state rules, budget, finding a coach, building a course, and recruiting runners.
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Heel Pain in Young Runners: A Coach’s Guide to Sever’s Disease
Sever’s disease is the most common cause of heel pain in growing runners. How to spot it, what the evidence says about treatment, and how to manage training around it.
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How Many Miles Should a 12-Year-Old Run? A Coach’s Answer
What the AAP, NATA and USATF actually say about how much a 12-year-old should run, why no one publishes a weekly mileage number, and what to watch instead.
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Your First Week Coaching Middle School Cross Country
A day-by-day plan for your first week coaching middle school cross country: what to do before day one, the first five practices, and what parents will ask.
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12 Middle School Cross Country Workouts Disguised as Games
Twelve middle school cross country workouts built as games, with the dose, the setup, and the way each one goes wrong. Real training, not just fun.
