Gravel Running: A 4-Week Protocol for the Indoor-to-Outdoor Track Transition
In the cold, sterile light of the indoor track season, it’s easy to lose sight of why we run. We…
Training
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Canova Alternations: A High School XC Workout for the Middle Mile
Canova Alternations: The High School XC Workout That Teaches Your Athletes to Recover at Speed We have all seen it…
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The Peak: Unleashing the Beast (Part 3 of 3)
Championship Season: The Taper, Mental Game, and Peaking When It Matters (Part 3 of 3) You can feel it in…
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The Crucible: Surviving the Mid-Season Grind (Part 2 of 3)
The Mid-Season Crucible: Navigating the Fire (Part 2 of 3) The honeymoon is over. The warm, conversational miles of August…
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Forging Iron: Mastering the Pre-Season Grind (Part 1 of 3)
The Foundation: XC Pre-Season Guide (Part 1 of 3) There is a specific smell to late August. It’s a mix…
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Speed as a Skill: Training HS Distance Runners
Speed as a Skill: A Guide for Distance Runners The Problem with “Aerobic Base Only” Training Traditional high school distance…
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Developing the Freshman Runner: A Career-Based Approach
Developing the Freshman Runner: A Career-Based Approach for High School Coaches Every August, a new group of freshmen arrives at…
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Lactate Threshold Training for 5K Runners: Paces, Workouts & Science
How Lactate Threshold Training Fixes Your 5K Time (Stop Training Too Fast!) It’s a late summer tradition: enthusiastic high school…
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Mastering 5K Race Strategy: A Science-Backed Guide for Coaches
A 20-year coach on why even splits are a myth. The science-backed ‘flush’ 5K strategy, tactical phasing, and mental cues to race a smarter 5K.
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Progressive Mileage Guidelines for High School Runners
I’ll never forget the kid who showed up to practice sophomore year announcing he’d run 60 miles that week because…
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How to Build Base Mileage Without Getting Injured
Training Strategy: Safe Summer Base Mileage for XC It’s the Fourth of July. The local 5K just finished. I see…
