A girl runs 13:21 at Van Cortlandt as a sophomore, and her coach's first thought is how to make sure she's still running in four years. That instinct is the whole story. In this first case-study episode, Coach Saltmarsh walks the full arc of Katelyn Tuohy's career, from seventh-grade national records to a pro contract, and pulls out the specific, stealable decisions two coaches made along the way: keeping your best runner in the group, taking the stopwatch away for a month every summer, training the finishing kick on purpose, and coaching the whole athlete instead of the training log. Protect first, develop second. Here's how to actually do it in your program.

SHOW NOTES

Full article: How Katelyn Tuohy Trained (the Diglio and Henes system)https://coachsaltmarsh.com/katelyn-tuohy-laurie-henes-nc-state-coaching-system/

Sleep Debt Calculator: https://coachsaltmarsh.com/runner-sleep-debt-calculator/

Zone 2 and the burnout problem: https://coachsaltmarsh.com/zone-2-training-for-high-school-runners-solving-the-4-year-burnout-crisis/

Coaching female distance runners: https://coachsaltmarsh.com/coaching-female-distance-runners/

The 22-Week Season Blueprint: https://coachsaltmarsh.com/store-coach-saltmarsh/

Episode 3 — How Josh Kerr Broke the Mile World Record on 70 Miles a Week

3:42.66. The first human under 3:43. A 27-year-old record, gone.

And Josh Kerr did it on 65 to 70 miles a week, six days out of seven, with two workouts, no double days, and no lactate meter anywhere in sight. Coach Jason Saltmarsh breaks down the training system behind the mile world record, and what it actually teaches high school coaches.

You'll hear why consistency, not volume, is the real training plan, why Danny Mackey caps Kerr's week for repeatability instead of show, why a 1500m runner should train like a 5K runner (and the physiology that proves it), how Mackey extended a proven benchmark workout instead of replacing it, and why 12 hours of daily rest matters more than any workout on the schedule.

Go deeper at coachsaltmarsh.com - the full Josh Kerr training breakdown, splits, workouts, and all.

New episodes weekly. Science-based training for high school distance coaches.

The number is the wrong question. Here's the right one.

Coach Jason Saltmarsh answers the single most-asked question in high school distance coaching, and explains why volume rarely breaks freshmen, intensity does. You'll learn why running age matters more than the birth certificate, the three freshman archetypes that all need different plans, why strides are mandatory and not optional, and how to build mileage with step cycles instead of the outdated 10% rule.

If you've ever capped a freshman out of fear and wondered why they never developed, this one's for you.

Go deeper at coachsaltmarsh.com - the full freshman mileage guide, the step-cycle progression charts, and a calculator that does the math for your season.

New episodes weekly. Science-based training for high school distance coaches.