Subscribe Today
Cross Country

Cross Country (54)

Children categories

2016 HOKA ONE ONE Fall Cross Country Training Program

2016 HOKA ONE ONE Fall Cross Country Training Program (22)


From 1957 through the 1970‘s at the end of the cross country season Track & Field News and the United States Track & Field Federation jointly held a nationwide competition. At first teams would run 2 miles on the track and mail the results in (hence the name “National Postals”), but then in 1969 when the 3 miles was added, regional races were held, all of which are known as the “National Postal” races. Since cross country courses varied and since there was not going to be a single national meet, the times from the regional races were taken for ranking the competitors nationally. To make the races fair in comparing times, the races were run on the track, but in a cross country type race. Teams of 5 runners were entered as well as individual entries. High school runners ran a 2 mile cross country event in those years. The 2 mile races for the National Postals were done from 1957 through 1982; and the 3 mile races for the National Postals were done from 1969 through 1978 (as in 1979 and after, the Kinney and Footlocker National High School Cross Country Championships were instituted for the 3 mile races). The revival of the Postal 2-Mile is a revival of the spirit of high school distance running, the revival of finding a true national champion and most importantly the revival of a team together. We are proud to reintroduce the running world to the Hoka One One National High School 2-Mile Postal Competition.

The Fall 2016 Cross Country Training program is sponsored by

And one more comment: This training program was developed over 20 years of coaching, with advice and fine tuning from coaches from around the world. These are guidelines only. For younger runners and newer coaches, it is a nice program to begin from. For more experienced coaches and runners, the themes are key. Find what works best for you, and please reach out if you need ideas at!

Also note, that we post daily training with updates August 23-December 20 on your sites as well as,,,  and coaching Look for daily updates!

View items...
Sunday, 29 November 2015 02:31

Stanford Takes Third at NCAA XC

Written by
A Stanford men’s cross-country team that was so buried by adversity during mid-season when it dropped to No. 23 in the rankings, battled to a third-place finish at the NCAA Championships on Saturday in Louisville, KY. Three Stanford men placed among the top 17, including Jim Rosa and Sean McGorty in the top 10. 
Wednesday, 11 November 2015 23:40

Division II XC Rankings Are Out

Written by

For the first time in the history of the USTFCCCA National Coaches’ Poll archives across all three NCAA divisions, two teams will enter the national championships as co-favorites. The three-time defending NCAA DII national champion Adams State men and 2013/2014 national runner-up Grand Valley State split the eight first-place votes right down the middle in the final 2015 edition of the National Coaches’ Poll ahead of the November 21 NCAA Division II Championships in Joplin, Missouri. The poll was released Wednesday by the U.S. Track & Field and Cross Country Coaches Association (USTFCCCA).


Find all their great articles HERE:

Wednesday, 11 February 2015 17:34

Masters, Juniors at USATF XC Champs

Written by

Despite unseasonably warm temperatures for a Colorado February, both junior and masters athletes utilized a drier-than-expected course at the Flatirons Golf Course last Saturday at the 2015 USATF Cross Country Championships in Boulder, Colorado.

Juniors athletes were vying for a spot on Team USA for the IAAF World Cross Country Championships in Guiyang, China. Strong performances by junior women’s and men’s winners Kaitlyn Benner (Superior, Colorado) and Conner Mantz (Smithfield, Utah) highlighted a gorgeous day in Boulder.

For Benner and CU teammate Valerie Constien (Edwards, Colorado), the course wasn’t as easy as it looked. While Flatirons is her home cross country course, Benner has had to sustain her training while handling winter, high altitude and drastically changing tempatures in Boulder. Running alongside Constien for much of the 6 km race, Benner kicked in the home straight to seal the victory and punch her ticket for Guiyang in 21:48, while Constien crossed in 21:54.

“I was really hoping Val or I would win today,” Benner said. “It means so much to make Team USA here in Boulder, where we train and compete. It’s so exciting to share this with her and I can’t wait for the experience in China.”

On the men’s side, it was a battle between Mantz and Oklahoma State’s Cerake Geberkidane (Denver, Colorado). Geberkidane is coming off a stellar performance at the Bupa Great Edinburgh Cross Country meet in January, turning in a runner-up finish individually and earning a gold medal for Team USA’s junior men.

For Mantz, Saturday was a race of redemption as injuries kept him sidelined for six weeks of training during his high school cross country season and left him unsatisfied in his final performances of senior year. Keeping his mind on unfinished business, Mantz stayed close to Geberkidane for much of the race and made his move on the final lap of the 8 km course, crossing in 25:12. Geberkidane took the runner-up spot, finishing in 25:37.

“This year was really tough for me with being injured during cross country season,” Mantz said. “I missed six weeks of training and didn’t perform well at states or Foot Locker Nationals. The thing that kept me going and gave me hope was that I could redeem myself (in Boulder). I can’t wait to wear USA across my chest.”

The masters races were equally impressive, as overall winners Colleen De Reuck (Boulder, Colorado) and Jacques Sallberg (Pasadena, California) took home the titles Saturday. For four-time Olympian De Reuck, it was business as usual, as she looked strong and confident at Flatirons and took advantage of the cooler temps in the morning.

De Reuck looked comfortable throughout the 6 km race, navigating the course with ease and utilizing her training in Boulder to adjust to the conditions. De Reuck crossed in 22:26 and credited runner-up and fellow Boulder resident Melody Fairchild for pushing her to the finish, as Fairchild closed on De Reuck to cross in 22:29. Fairchild’s Boulder Mountain Warriors teammate Maureen Wrenn (Boulder, Colorado) finished in 22:52 for the third podium spot.

For Sallberg, his masters cross country debut proved to be golden, taking home the overall men’s 8 km masters crown in 26:29. Though noting the altitude could be punishing at times, he credited his performance to arriving to Boulder a week early, as well as the motivation from the young team he coaches back in Pasadena.

“I’ve been having a bit of nagging tendonitis and I wasn’t sure how it was going to hold up here,” Sallberg said. “There were times where I would try to go and I couldn’t tell if it was the altitude or if it being a bit banged up, but I’m so grateful to get this win. I’m not really a cross country guy. My true love is the steeplechase, but to come out here in my first masters cross country race and win…it means a lot.”

Bowerman Track Club’s Gregory Mitchell (Portland, Oregon) took the runner-up spot in 26:44, while local athlete Simon Gutierrez (Boulder, Colorado) of Boulder Running Company crossed in 27:00.

Full official results, including individual, age-graded and team, can be found at The next USATF Championship event is the Masters 8 km Championships on Sunday, Feb. 22 in Brea, California.

Monday, 09 February 2015 21:08

Derrick, Thweatt Take Home Titles at USATF XC Champs

Written by

Chris Derrick ran away from the field late to take the men’s race for the third consecutive time, while local favorite Laura Thweatt put on a clinic over the final mile of the race, as both runners took home top prize at the USATF Cross Country Championships Saturday in Boulder, Colorado.

The USATF Cross Country Championships are the second stop on the 2015 USATF Running Circuit. The top 15 finishers at each race on the circuit qualify to compete in the 2015 US National 12K, which takes place in November in Alexandria, Virginia.


The early stages of the men’s race saw a large pack running tightly together. Andrew Wacker pushed early, then after the first mile Augustus Maiyo and Patrick Smyth took over for much of the next two miles.


At the 5k mark, Derrick moved to the lead, with rivals Dathan Ritzenhein and Ben True hanging on his shoulder. Bobby Curtis and Stanford All-American Maksim Korolev ran fourth and fifth. As Derrick continued to set the tone, he picked up the pace a tremendous amount at 6k, gapping the chase pack, ultimately creating a gap his competition could never cover.


Derrick ran by himself for the entire second half of the race. The defending national champion looked smooth and at ease leading and with still over two miles to go, it was clear Derrick was on his game. Derrick crossed the finish line in 36:18, winning his third straight USATF Cross Country title.


Behind Derrick, True led the chase pack for the next two miles, until Ritzenhein took over, along with Curtis. True faded a bit, while Curtis and Ritzenhein showed great early season fitness, eventually finishing second and third respectively in 36:48 and 36:51.  


Rounding out the top six finishers, Portland-based Ryan Vail ran a strong second half to finish fourth overall in 36:55 while early front runners Smyth and Korolev finished fifth and sixth in 37:01 and 37:03.


In the women’s race, the leaders went out fairly conservatively, as Brianne Nelson, Thweatt and Sara Hall led a large pack for much of the first two miles. With 15 other runners in tow, it remained wide open as each runner vied for a top six finish.


As the lead pack passed the halfway point of the 8k course, Thweatt took over the lead and immediately started to push the pace, breaking up the field and immediately losing a few runners off the back.


Thweatt continued to push the pace and by 5k it was a three-woman race, as Hall and Neely Spence hung off the shoulder of the leader. No matter how much Hall and Spence pushed, Thweatt continued to hammer the pace, eventually dropping Spence.


Just past the 21-minute mark, Thweatt put in another surge and pulled away from Hall, pushing the pace enough to put a large gap between herself and second place with a mile to go. As Thweatt entered the final homestretch, the Boulder crowd cheered on their local hero, as she crossed the line victoriously in 27:42.


“I can’t believe it’s real,” Thweatt exclaimed afterward. “I can’t believe that just happened.”


Behind Thweatt, Hall faded badly over the final half mile, as Colorado-based runner Mattie Suver and Olympian Jennifer Rhines passed Hall to finish second and third in 28:23 and 28:21, while middle distance standout Brie Felnagle closed well to finish fourth in 28:23.


Hall placed fifth in 28:26, while Rhines’ Boston Athletic Association teammate Elaina Balouris rounded out the top six in 28:29.


The top six finishers in both races automatically qualify to compete for Team USA at the IAAF World Cross Country Championships, which take place March 28 in Guiyang, China.


—Courtesy of USATF

USA’s Dathan Ritzenhein and Kenya’s Janet Kisa took the honours on Tuesday (1/6/15) in San Giorgio su Legnano at the 58th edition of the Campaccio cross-country race, the first of two Italian IAAF Cross Country Permit meetings.
Both races were won by just one second. Ritzenhein held off 2012 European cross-country champion Andrea Lalli 

NEW ORLEANS – The U.S. Track and Field and Cross Country Coaches Association preseason NCAA Division I Cross Country national coaches’ poll is out, and there’s no doubt who’s sitting on top: defending champion Colorado received all twelve first place votes.

NEW ORLEANS – If today’s preseason NCAA Division I Women’s Cross Country National Coaches Poll is any indicator, distance running fans are in store for an exciting and unpredictable 2014 fall campaign.

XC Champions Are Made In the Off-Season−Now With Extra Help From An Innovative Digital Training Initiative That Encourages High School Runners To “Find Their Strong” Through Summer Training - LEXINGTON, MA (June 12, 2014) – Saucony, committed to inspiring the human spirit through running, knows that a strong cross country team is built in the off-season. To ensure that scholastic runners are better prepared for the in-season, Saucony, in collaboration with DailyMile, Inc. and RunBlogRun, today announces the launch of the Saucony 500 Mile high school cross country training program.

New York, NY, November 21, 2013 – Foot Locker announced today that ASICS America will be the presenting sponsor and official apparel, footwear and accessories provider for the Foot Locker Cross Country Championships through 2015.

Page 4 of 4