The Coach Saltmarsh Store
The system behind state champions. Now in your hands.
A complete 22-week season blueprint, 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 ✓
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
Start Here
Coaching a team, or chasing your own goal?
Two kinds of runners land here. Pick your path — the right tools are one tap away.
For Individual Runners
I’m training for my own race.
5K to marathon, first-timer or PR-chaser — get a plan written for you personally by a USATF Level 2 coach, built around your goal, your history, and your schedule.
See the Personalized Plan →
For Coaches
I run a program.
The done-for-you system behind 31 state champions: a full 22-week season planned to the day, plus fueling, parent-meeting, athlete-log, and recruiting tools for your whole roster.
See the Coach Tools →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.
1-on-1 · Fully Personalized
For Any Runner — Any Goal, Any Level
Personalized 3-Month Training Plan
Not a template — a plan I write for you, personally. Tell me your goal race, your running history, your injury history, your sleep and nutrition, and I’ll build your next 12 weeks around the runner you actually are, not an average one.
- Built from your intake, not a formula. Race goal, current mileage, injury history, sleep, and fueling all shape the plan before I write a single workout
- Every pace calculated for you. Easy, threshold, and workout paces set from your current fitness and goal time — no guessing what “hard” should feel like
- Injury-aware from day one. If you’ve got a history I need to work around, the plan is built to keep you healthy, not just fit
- Delivered in 5 business days. Full 12-week plan emailed directly to you after I personally review your intake
- Direct access to a USATF Level 2 coach with 25 years of experience and 31 state champions coached
$149 · one-time
A custom plan from a USATF Level 2 coach — for a fraction of the cost of ongoing monthly coaching.
Secure checkout via Stripe · Intake form right after purchase · Delivered within 5 business days · Training at your own risk — full disclosure on the intake page
Your Intake
Building Your 12-Week Plan
Race goal & timelineCaptured ✓
Running & injury historyCaptured ✓
Sleep & nutritionCaptured ✓
Paces calculatedIn progress…
Plan written & reviewedPending
DeliveryWithin 5 business days
New · 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 ✓
Wed · 6.5 mi
LT2 3×5 min
Cue 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 Athletes & Parents
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
For Coaches
Pre-Season Parent Meeting Kit
Your entire parent meeting, done: the slides, the emails, the handouts, and a word-for-word talking-points script.
$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 & Parents
Athlete Training Log & Journal
A season-long log for mileage, RPE, sleep, and race reflections so athletes track what actually drives improvement.
$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
For Parents & Athletes
College Recruiting Toolkit
Everything a family needs to run the recruiting process like a pro from first email to signing day.
$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
For Coaches
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.
$49.99 · 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
Best Value
The Coach OS Complete Bundle
All five core tools. Including the 22-Week Season Blueprint. One purchase. The complete operating system for your program.
$178$139 · save $39
- 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)
- Over 20% off individual pricing
Runner Results
Real runners. Real races.
Real runners. Real races.
Real breakthroughs.
★★★★★
I worked with Coach Saltmarsh to build custom plans for both a half marathon and my first full marathon, and I couldn’t be happier. As a newer runner I had a lot of questions, and he was patient, responsive, and supportive throughout. The plan made my first marathon feel manageable — it broke the training down so I kept progressing without feeling overwhelmed, and gave me the confidence to take on the distance. I not only felt more confident but shaved several minutes off my race times — something I didn’t think I’d achieve so quickly.
K
KatherineHalf marathon & full marathon
★★★★★
Coach Saltmarsh created a training plan that guided me through my first full marathon. He made a plan that fit my schedule, lifestyle, and race goals, and allowed me to increase my mileage quickly without overworking myself and burning out. He was available throughout the process to answer all of my questions and make sure I was feeling confident for race day!
S
SarahFirst full marathon · Bib 1438
Pick Your First Tool
Where should you start?
Coaches
You run the program
Start with the 22-Week Season Blueprint — your whole year, planned to the day for every level on your roster. Add the Parent Meeting Kit before pre-season night and the Fueling Guide to build a team fueling culture from day one.
Athletes
You do the work
Grab the $12 Training Log to track what you calculate with the free tools, and the $24 Fueling Guide to make your calculator numbers automatic. Log it. Fuel it.
Parents
You back them up
The College Recruiting Toolkit turns a stressful process into a checklist — timeline, emails, and a tracker for every school on the list.
The Complete Bundle
All five core tools for less than the price of three.
The Coach OS is every core tool in the store — 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)
- Parent Meeting Kit ($34)
- Athlete Training Log ($12)
- College Recruiting Toolkit ($49)
- Over 20% off individual pricing
$178$139Save $39
Get the Coach OS — $139
One-time purchase · Instant download · 30-day money-back guarantee
| What’s included | Blueprint $59 | Fuel $24 | Parents $34 | Log $12 | Recruit $49 | Coach OS $139 |
|---|---|---|---|---|---|---|
| 22-Week XC Season Blueprint | ✓ | — | — | — | — | ✓ |
| HS Distance Runner Fueling Guide | — | ✓ | — | — | — | ✓ |
| Pre-Season Parent Meeting Kit | — | — | ✓ | — | — | ✓ |
| Athlete Training Log & Journal | — | — | — | ✓ | — | ✓ |
| College Recruiting Toolkit | — | — | — | — | ✓ | ✓ |
How It WorksFrom checkout to ready-to-run
From checkout to ready-to-run
in minutes.
1
Buy it once
Secure checkout via Lemon Squeezy/Stripe. No subscription, no login to remember. One payment, yours for good.
2
Get it fast
Digital tools download instantly — Google Docs, Word & PPT, PDFs, slides, and templates. The Personalized Plan is built for you and delivered within 5 business days.
3
Make it yours
Everything is editable. Swap in your roster, your paces, your school colors and then run your season.
30-day money-back guarantee
Coaches: run it with your actual roster. Runners: put your plan to work. If it doesn’t deliver 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. Veteran coaches use the same document as a done-for-you periodization framework they customize.
Do these work with any training philosophy?
Yes. The Fueling Guide, Training Log, and Recruiting Toolkit are system-agnostic — they support your season regardless of methodology. The 22-Week Season Blueprint is a complete methodology in itself (Lydiard base, Daniels dosing, Norwegian threshold control), and it flexes to your actual meet calendar.
What format do the files come in?
Printable and fillable PDFs, editable slide decks, spreadsheets (upload to Google Sheets and they keep working), and the Blueprint ships as an editable Word document with landscape print-and-post schedule pages. Nothing requires special software.
What if my championship meets fall on different weeks?
The Blueprint’s 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. So 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. Buy it once, use it every season.
Your XC season starts whether you’re ready or not.
Be the coach with the 22-week plan, the slides, and the proven championship system on day one. Open the page, read the week, coach.
Get the Coach OS — $139