Cross Country Athlete Foundation Program | Ages 10–14 | 4 Weeks | 4 Days/Week | $37
The race is won or lost before you ever toe the line.
Cross country is one of the most demanding sports in youth athletics. You're not just running — you're managing effort over distance, climbing hills with burning lungs, reading terrain, and holding form when your body wants to stop. This program builds the specific qualities that make young runners dangerous: aerobic endurance, efficient mechanics, hill technique, and a body strong enough to stay healthy through an entire season.
What's inside:
Aerobic base runs and RPE-based tempo work that build the cardiovascular engine — and teach athletes how to manage effort, which directly translates to smarter racing.
A complete running form mechanics guide covering forward lean, arm drive, cadence, foot strike, and both hill-up and hill-down technique.
Lactate threshold intervals in weeks 2–3 so race pace feels familiar before the gun goes off.
Dedicated hill repeat sessions every week. Drive phase up. Controlled descent down. Hills are where races are won.
Hip and glute strength work — bridges, single-leg RDLs, hip thrusts, Nordic curls, split squats — the posterior chain training that powers efficient strides and prevents the most common running injuries.
Single-leg stability and ankle strength for trail-ready balance on any course.
A cross country injury profile covering shin splints, IT band syndrome, stress fractures (early warning signs), plantar fasciitis, runner's knee, and hip flexor strain.
A sport-specific warm-up with A-skip, B-skip, high knees, butt kicks, stride-outs, and hip openers.
An extended mobility guide targeting hip flexors, IT band and TFL, calves and Achilles, hamstrings, and thoracic spine for running posture and breathing economy.
16 fully scripted sessions — sets, reps, rest, and coaching cues — across 4 weeks and 4 days per week.
Progress tracking sheet, What's Next guidance, and a full Ohio-law liability disclaimer.
No gym required. Instant digital download. Train anywhere.
$37 — Built by coaches. Designed for the runner who's serious about their season.