Coach Jason Saltmarsh

USATF Level 2 coach. 31 state champions in 25 years. Science-based training plans, free calculators & case studies for HS XC & distance. Train with data.

[Coach Jason Saltmarsh @XCCoach]

Curious what an undefeated high school season looks like on paper? 🏃‍♂️💨 The full Jackson Spencer Training: The Undefeated Blueprint (2026) is now live on the site. Check out the methodology and mileage that got the job done: https://t.co/TBl8y3RJbG #RunningCoach #XC

[Coach Jason Saltmarsh @XCCoach]

Josh Kerr just ran 3:42.66 to break a 27-year-old mile World Record.

The most shocking part? His training week: ❌ No double run days ❌ No lactate testing 📉 Only 65–70 miles/week
As coaches, we often overcomplicate things. https://t.co/mWJjQBjDOY #TrackAndField #Coaching

[Coach Jason Saltmarsh @XCCoach]

Volume should fit the athlete and the event. Not a number you saw online.

Full breakdown of the Hocker blueprint here: https://t.co/H61eMcKZGf

[Coach Jason Saltmarsh @XCCoach]

"Just run more miles."

It's the most common advice in high school distance running. It's also incomplete.

Cole Hocker won 2024 Olympic 1500m GOLD.

In high school, he averaged ~35 miles per week. 🧵

[Coach Jason Saltmarsh @XCCoach]

The same pattern shows up again and again:

Hobbs Kessler: world-class 1500m on ~40 mpw
Cooper Lutkenhaus: 1:42 800m on minimal mileage
Newbury Park: 3 national titles, quality over raw volume

[Coach Jason Saltmarsh @XCCoach]

28,000+ runners and 800+ programs use my free calculators — VDOT paces, split times, heat/humidity adjustments, and a 7-day meal planner.
No signup. Just science-based tools from 25 years of championship coaching. 👇
https://t.co/NtcbcZrJZW

[猫 さん @qtKVkhcNpkIxw9b]

アップで高強度を入れると代謝のベースラインを引き上がり、800mや1500mでのスタート後から有酸素稼働が最大になる時間を短縮できるとの事
ここではRPでの200mを推奨してるけど、より速い200mあるいは300mなら30〜40分前とかでもスタート時まで効果が程度持続しそう https://t.co/hHasIWxVo4

[Coach Jason Saltmarsh @XCCoach]

Building summer mileage safely is the biggest hurdle for any high school distance squad. 📋

To take the guesswork out of progression, try out the XC Summer Training Plan Generator. It calculates safe, structured volume increases . Try it out: https://t.co/PbgK6aL9Jx

[Coach Jason Saltmarsh @XCCoach]

🇳🇴The Norwegian Method isn't just for the pros. It's highly adaptable for high school distance runners if you know how to scale it. It all comes down to controlling intensity and managing lactate.

Read it here: https://t.co/G28NZ5183I