1000m, 1500m or 3000m: Choosing Indoor Events
Which indoor event each distance runner should race, how to decide with one 400m time trial, and when to commit. Five athlete profiles.
Training Articles for High School XC and Track Coaches
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Why Winter Mileage Jumps Break Tibias
Bone remodels for three weeks after a jump in training load, and it is weaker during that window. What that means for mileage, and bone health.
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The Winter Hill Build for High School Runners
A six-session Lydiard hill circuit for the winter base block. The session, the rep progression, and why hill sprints are an entirely different thing.
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Winter Strength Training for Distance Runners
What the research actually supports: heavy loads paired with plyometrics. Two winter sessions, the movement pairs, and the no-weights version.
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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.
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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.
