Mike Scannell Grant Fisher Racing Tactics

Mike Scannell’s “Three-Step Move” is a race-winning tactic where runners execute a violent 3-step acceleration that creates a psychological gap before competitors can react, based on OODA Loop decision-making theory. The move requires specific training drills to develop the ability to accelerate when fatigued.

Why Traditional Surges Fail

In typical high school races, runners “surge”—gradually increasing effort over 50-100 meters. The problem: a gradual surge gives the opponent time to realize what’s happening, adjust their own effort, and “latch on.”

Scannell’s “Three-Step Move” breaks the “elastic band” between runners before the opponent even realizes the race has changed. Pass them like they’re standing still.

The Strategy: Understanding the Three-Step Move

Most runners have two gears: cruising and kicking. Scannell teaches a third: the ignition.

The Mechanics: A “Violent” Gear Change

Step 1: The Decision — The runner fully commits to maximum-effort acceleration (not gradual)

Step 2: The Burst — For three steps, the athlete isn’t running XC pace—they’re sprinting. Goal: create a 2-to-3-meter gap instantly.

Step 3: The Re-Settling — Once the gap is established, the runner doesn’t slow back down to original pace. They settle into a new, slightly faster rhythm.

By the time the opponent reacts, they’re staring at a gap. Chasing a gap is psychologically much more exhausting than matching a surge.

Why It Works: The OODA Loop

This move exploits what military strategist Colonel John Boyd called the OODA Loop: Observe, Orient, Decide, Act. Boyd discovered that victory goes to the pilot who cycles through these stages faster than their opponent.

In a race, when you make a move, your opponent must process:

  1. Observe: “He’s moving”
  2. Orient: “How fast is he moving?”
  3. Decide: “Should I go with him?”
  4. Act: “Okay, I’m going”

With a traditional surge, the opponent processes all four stages while maintaining contact. With the Three-Step Move, your opponent hasn’t finished “Orienting” before you’ve already “Acted.” By the time they “Decide,” the elastic band has snapped.

The Physiological Foundation

This isn’t psychology theater—it’s rooted in physiology. Scannell’s emphasis on VO2 max training creates the aerobic capacity to execute these moves and recover quickly. High-intensity aerobic intervals (90-95% max heart rate) are most effective for VO2 max development—exactly the system needed to recover from violent acceleration and sustain the new pace.

Training Drills

Workout 1: Whistle Surges

Purpose: Develop maximum-effort bursts while fatigued, then immediately return to target pace without “dying.”

The Drill: During a standard interval session, blow a whistle at an unexpected moment. Athletes perform a 3-step maximum acceleration, then immediately settle back into target pace.

Coaching Cues:
– “Three steps of violence—then back to business”
– 100% effort bursts—no holding back
– Start with 1-2 surges, build to 3-4
– Only surge during middle 60% of interval

Workout 2: The Shadow Drill

Purpose: Teach leaders the power of the gap and followers the difficulty of reacting in time.

The Drill: Pair runners by ability. During a tempo or interval, the leader makes a 3-step move. The follower must stay within one meter. Switch roles between reps.

What Athletes Learn:
– Leaders: Psychological impact of a sudden gap
– Followers: Reaction time lag when closing 2-meter gap
– Both: Timing moves when opponent least expects it (turns, hills)

Workout 3: Post-Threshold Sprints

Purpose: Simulate the physiological demand of accelerating when already fatigued—race simulation.

The Drill: After a 20-24 min threshold run, immediately transition to 4 × 150m repeats. Start with 20m of violent acceleration, then “float” the remaining 130m fast but controlled.

Key Points:
– Access speed when glycogen is depleted
– The “float” trains athletes to maintain momentum without crashing
– Perform once every 10-14 days in-season

Sample Weekly Structure

Day Workout
Monday Easy run (40-50 min) + strides
Tuesday 5 × 1000m @ threshold + Whistle Surges
Wednesday Easy run (30-40 min)
Thursday 20-24 min threshold + Post-Threshold Sprints
Friday Easy run (25-35 min)
Saturday Race OR 3 × 1200m with Shadow Drill
Sunday Long run (60-75 min easy)

The Scannell Philosophy

“High school kids don’t know what they can’t do.” If you tell them they can sprint for three steps in the middle of a 3200m, they’ll believe you. If you train them to do it, they’ll break the field.

This isn’t about having the most talent or highest VO2 max. It’s about having a tactical weapon your competitors don’t expect and don’t know how to respond to.

Practical Implementation

Start implementing these drills 4-6 weeks before championship races. The key is repetition—you want the Three-Step Move to become instinctive.

Coach’s Checklist:
– Introduce the concept with Whistle Surges during threshold work
– Progress to Shadow Drills to teach timing and reaction
– Add Post-Threshold Sprints once every 10-14 days
– Practice race scenarios: when to make the move (turns, hills, after aid stations)
– Video review to show impact of the move

Most importantly: Give your athletes permission to be aggressive. Too many high school runners wait for the perfect moment that never comes. The Three-Step Move teaches them they can create their own opportunities—and decisive action beats perfect timing.

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