The Four-Gear Ladder: A Cross Country Sharpening Workout for October
Our girls ran this workout in four pace groups. I’m sharing full splits from three of our runners, each assigned…
Training
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Threshold Workout for Cross Country: Why 3×6 and 3×8 Minutes Build Better Runners
Every cross country program has a workout it trusts. Ours is a threshold session built on long reps, short steady…
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Why Runners Get Slower Mid-Season: 4 Causes for Coaches
Every season I have the same Tuesday. It lands in the third or fourth week of September. The workout is…
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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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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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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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