The Coach Saltmarsh Store
The system behind state champions. Now in your hands.
Season plans for grades 5 through 12, fueling guides, parent-meeting kits, athlete logs, and recruiting tools. Built from 25 years of coaching high school distance runners. Download in minutes. Use for every season you coach.
31State Champions
25Years Coaching
7Coaching Tools
Coach OS
2026 XC Season — Command Center
22-Week BlueprintWeek 12: Race #1 ✓
Middle School PlanWeek 9: Meet 4 ✓
Race Week FuelingProtocol ready ✓
Parent MeetingSlides ready ✓
Athlete Training LogsWeek 12 logged ✓
Recruiting Tracker8 schools logged
⚡ Instant digital download
🏅 USATF Level 2 endurance coach
🏆 NH Coach of the Year
🔁 One-time purchase — no subscription
🛡️ 30-day money-back guarantee
The Tools
Stop building it from scratch.
Stop building it from scratch.
It’s already built.
Every product below is the done-for-you version of the systems on this site. The same structure behind the free guides, ready to run with your roster on Monday.
The Flagship
For Every Coach — First Season to 25th
The 22-Week XC Season Blueprint
Your entire season, planned to the day. A 10-week summer build, a 12-week season, and a taper timed to your three championship weekends: every run, every workout, and the exact words to say at practice. You don’t design a season. You open the page, read the week, and coach.
- All 154 days, done. Printable day-by-day grids for all 22 weeks. Post them on the wall, hand them to athletes
- Three levels, one team: Rookie (30 mpw), Returner (40), Veteran (50) — every workout scaled so your whole roster trains together
- The method that wins: Lydiard base, Daniels precision, Norwegian threshold control — 75–80% easy, LT1/LT2 work, hills, strides, VO2max timed for October
- Coach cue cards: what to say at the start line of every workout, what to look for, and the red flags that save seasons
- The math is done: pace charts for any 5K time (16:00–28:00), meet-week templates, down weeks, and a 3-week championship taper built in
$59 · one-time
One purchase, every season you coach — never build a plan from scratch again.
Instant download · Editable Word doc + print-ready schedules · One-time purchase · 30-day guarantee
22-Week Blueprint
Week 15 — Mid-Season
Mon · 7 mi
Long Run (easy)Aerobic maintenance ✓
Long Run (easy)Aerobic maintenance ✓
Wed · 6.5 mi
LT2 3×5 minCue card ready ✓
LT2 3×5 minCue card ready ✓
Fri · Pre-meet + 4 strides2 mi ✓
Sat · RACEWU / CD scripted ✓
Sun · RestRecovery ✓
Season progressWk 15 of 22
Rookie30 mpw cap
Returner40 mpw cap
Veteran50 mpw cap
For Coaches
Run the program. Plan the season. Handle the parents.
Grades 5–8 · New
12-Week Middle School XC Plan
Your freshman class is decided three years before it arrives. Twelve weeks for grades 5 through 8 at three levels, every workout delivered as a game, and a practice plan that puts middle school and high school on the same field.
$49 · one-time
- 36 print-and-post week grids — 12 weeks, 3 levels, every day in minutes
- Explorer (15 mpw) · Builder (20) · Bridge (25) — set by training age, not grade
- The Game Manual: 12 games, one page each — dose, script & failure modes
- One practice, grades 5–12: one loop, one clock, six doses
- USATF-backed volume & race distances, mapped to their source
High School
Norwegian Method 14-Week XC Plan
The proven Norwegian threshold framework, adapted specifically for high school cross country. No gray zone, no burnout, just controlled hard work that builds state champions. Three manuals, ready to run.
$49 · one-time
- The Master Plan: 14 weeks, 4 athlete levels, 56 weekly templates
- The Coach’s Guide: why each session works & when to bend the plan
- Athlete Workout Sheets: day-by-day, color-coded effort tags
- Threshold-based training — 75–80% easy, LT1/LT2 control
- Base building through championship season
Pre-Season
Pre-Season Parent Meeting Kit
Your entire parent meeting, done: the slides, the emails, the handouts, and a word-for-word talking-points script for the questions you dread.
$34 · one-time
- Ready-to-present slide deck (editable)
- Email templates: invite, reminder, follow-up
- Printable handouts for every family
- Talking-points script for the hard questions
- Expectations & communication policy one-pager
For Athletes & Families
Fuel it, track it, and navigate what comes after high school.
Nutrition
The HS Distance Runner Fueling Guide
The free calculators give you your numbers. This makes them automatic. Cafeteria strategy, race-day timing, and a season fueling map built for real high-school life.
$24 · one-time
- Worksheets keyed to the free nutrition calculators
- Cafeteria playbook + the 2:45pm practice-gap fix
- Race-day & bus-meet fueling protocols
- Underfueling red flags every parent should know
- Coach’s section: build a team fueling culture
Tracking
Athlete Training Log & Journal
A season-long log for mileage, RPE, sleep, and race reflections, so athletes track what actually drives improvement instead of guessing.
$12 · one-time
- Weekly mileage & workout log pages
- RPE, sleep & recovery tracking
- Race-day reflection templates
- Goal-setting & season review pages
- Print it or fill it on any device
Recruiting
College Recruiting Toolkit
Everything a family needs to run the recruiting process like a pro, from first email to signing day. Turns a stressful year into a checklist.
$49 · one-time
- Grade-by-grade recruiting timeline
- Coach-contact email templates that get replies
- School tracker spreadsheet (fits, times, contacts)
- Highlight-video & results-page guidance
- NCAA/NAIA rules cheat sheet
Best Value
Five core tools for less
Five core tools for less
than the price of three.
The Coach OS is the five tools that run a high school season end to end — the season blueprint, fueling, parents, athlete tracking, and recruiting — for less than the Blueprint, Recruiting Toolkit, and Parent Meeting Kit bought separately.
- 22-Week XC Season Blueprint $59
- HS Distance Runner Fueling Guide $24
- Pre-Season Parent Meeting Kit $34
- Athlete Training Log & Journal $12
- College Recruiting Toolkit $49
- All future updates to these five free
The Middle School Plan and the Norwegian Method Plan are standalone season systems and are sold separately.
$178$139Save $39
Get the Coach OS — $139
One-time purchase · Instant download · 30-day money-back guarantee
| Product | On its own | In Coach OS |
|---|---|---|
| 22-Week XC Season Blueprint | $59 | ✓ |
| HS Distance Runner Fueling Guide | $24 | ✓ |
| Pre-Season Parent Meeting Kit | $34 | ✓ |
| Athlete Training Log & Journal | $12 | ✓ |
| College Recruiting Toolkit | $49 | ✓ |
| 12-Week Middle School XC Plan | $49.99 | — |
| Norwegian Method 14-Week Plan | $49.99 | — |
| Coach OS price | $178 | $139 |
How It WorksFrom checkout to practice plan
From checkout to practice plan
in under five minutes.
1
Buy it once
Secure checkout via Lemon Squeezy or Stripe. No subscription, no login to remember. One payment, yours for good.
2
Download instantly
Your files arrive immediately — Word docs, PDFs, slide decks, and spreadsheets, ready to open. Nothing needs special software.
3
Make it yours
Everything is editable. Swap in your roster, your paces, your meet calendar, your school colors — then run your season.
The 30-day “use it with your team” guarantee
Run it with your actual roster. If it doesn’t save you hours in the first month, reply to your receipt email for a full refund. No forms, no questions.
Questions
Frequently asked
I’ve never coached cross country before. Can I actually run the Blueprint?
It was built for exactly that. Every week is laid out day by day with the mileage already calculated for three experience levels, plus cue cards telling you what to say at the start of each workout and what to watch for. If you can read a page a week, you can coach this season.
I coach middle school and high school. Which plan do I need?
Both, and they were built to work as one system. The 12-Week Middle School Plan covers grades 5 through 8 and hands athletes off to the Blueprint already knowing the same five gears, the same level logic, and the same durability work. If you run both squads on one field, the middle school plan includes the practice structure for training grades 5 through 12 at the same time on the same loop.
What’s the difference between the 22-Week Blueprint and the Norwegian Method plan?
The Blueprint is a full-season system built on Lydiard base, Daniels dosing, and Norwegian threshold control, covering summer through the state meet across three athlete levels. The Norwegian plan is a 14-week, four-level system built entirely around the popular threshold framework.
Do these work with any training philosophy?
The Fueling Guide, Training Log, and Recruiting Toolkit are system-agnostic — they support your season regardless of methodology. The plans are each a complete methodology, and each flexes to your actual meet calendar.
What format do the files come in?
Printable PDFs, editable slide decks, spreadsheets, and the season plans ship as editable Word documents with print-and-post schedule pages. Nothing requires special software.
What if my championship meets fall on different weeks?
The structure slides to fit. Races start after a full training week, a mid-season down week, VO2max only in the final third, and a three-week taper into your championship weekends. You move the labels, not the logic.
Can I share these with my assistant coaches?
Yes. Your purchase covers your coaching staff and team. Please don’t redistribute outside your program.
Is this a subscription?
No. Every product is a one-time purchase with free lifetime updates. Buy it once, use it every season.
Not Coaching a Team?
See 1-on-1 coaching →
Work with me one-on-one
Training for your own race instead? I write personalized 12-week plans built around your goal, your history, and your schedule.
Your season starts whether you’re ready or not.
Be the coach with the plan, the slides, and the proven championship system on day one. Open the page, read the week, coach.
Get the Coach OS — $139