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.

Get the Season Blueprint Get the complete bundle
31State Champions
25Years Coaching
5Coaching 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 🔁 Free lifetime updates 🛡️ 30-day money-back guarantee
The Tools

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.

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
That’s $2.68 a week to never again wonder what practice should look like.
Get the Blueprint — $59 See a sample week →
Instant download · Editable Word doc + print-ready schedules · Free lifetime updates · 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
Buy now — $24 See what’s inside →
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
Buy now — $34 See what’s inside →
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
Buy now — $12 See what’s inside →
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
Buy now — $49 See what’s inside →
Best Value

The Coach OS
Complete Bundle

All five tools. Including the 22-Week Season Blueprint. One purchase. The complete operating system for your program.
$178$139 · save $39
  • Everything in the store, bundled
  • Over 20% off individual pricing
  • All future products included free
Get the bundle — $139 See everything inside →
Start Here

Which one is right for you?

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.

Start with the Blueprint →
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.

Start with the Log →
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.

Start with Recruiting →
The Complete Bundle

All five tools for less than the price of three.

The Coach OS is every 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)
  • All future products & updates included
$178$139Save $39
Get the Coach OS — $139
One-time purchase · Instant download · 30-day money-back guarantee
What’s includedBlueprint
$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————✓✓
All future updates✓✓✓✓✓✓
How It Works

From checkout to practice plan
in under five minutes.

1

Buy it once

Secure checkout via Stripe. No subscription, no login to remember. One payment, yours for good.

2

Download instantly

Your files arrive immediately: Google Docs & Sheets, Microsoft Word & PPT, links, PDFs, slides, and templates, ready to open.

3

Make it yours

Everything is editable. Swap in your roster, your paces, your school colors and 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 and you’ll get 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 with free lifetime updates. Buy it once, use it every season.

Your 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 everything — $139