#RunningWorks

Serious about cross country this fall? Structured summer training and off-season conditioning for cross country and multi-sport athletes. Many young athletes unintentionally overtrain because they don’t understand how training should be organized in phases or blocks. Learning when to hold back, how to structure easy runs, and how to gradually build mileage is essential. Every athlete responds differently, which is why training must be individualized. What athletes do in the weeks after track season often determines how successful their cross country season will be. First, the body needs time to recover from the intensity of racing. From there, training gradually shifts toward building the aerobic foundation that distance runners rely on throughout the fall. Research in endurance physiology consistently shows that this aerobic base plays a major role in distance performance. But strong runners aren’t built by mileage alone. The best programs also develop strength, mobility, recovery training, efficient movement, and mental toughness so athletes can handle higher training loads while staying healthy and consistent. Limited spots available. Registration opening soon. Email [email protected] to get on the list. #CrossCountryTraining #DistanceRunningCoach #SummerRunTraining #YouthRunningDevelopment #IktomiPerformance

Cross Country Season is coming, regos being taken now! #running #crosscountry #squadgoals #run #runtraining

Outdoors starts soon…. “Are YOU ready?” Go to the linktree in our bio to email us with the subject line “READY” and tell us what you are looking to do this spring and how we can help you achieve your goals. Greatness is waiting. #crosscountry #runner #run #running #track

Cross country always tells the truth. Early in the race everyone looks comfortable. But once the hills, mud and fatigue arrive, the race starts asking questions. Pacing. Strength. Resilience. That’s why XC racing is one of the best teachers for distance runners. Do you enjoy cross country racing?

Track season doesn’t mean every workout has to be on the track. Doing some threshold workouts on the grass, hills and uneven terrain forces you to produce more force while staying aerobic. And then when you get back on the track, the surface feels easier and race pace feels more manageable. Sometimes the best way to get ready for track season… is to leave the track. #runningcoach #structuredtraining #trackseason #distancerunning #aerobicdevelopment

This summer 2026, I’ll be offering training sessions for college cross country athletes. As a former collegiate runner and All-American, I understand how the college system works and what athletes go through during the summer months. These sessions will focus on strength training, mobility work, and running drills to help your body move more efficiently and stay healthy throughout the season. The goal is to build durability and support the work you’re already doing in your summer running program. If you’re a college cross country athlete and want to stay strong, healthy, and consistent during the season, send me an email to learn more about summer training sessions. Research in endurance physiology shows that strength training, mobility work, and running drills can improve running economy, efficiency, and durability in distance runners. #CollegeXC #CrossCountryTraining #DistanceRunner #StrengthForRunners #iktomiperformance

Here’s what actually matters👇 1️⃣ Controlled chaos XC starts fast — but you don’t have to panic. Run assertive, not reckless. Find your rhythm early. 2️⃣ Position with intention Get through the first turns clean. Avoid traffic, avoid surges, save energy for the hills and late moves. 3️⃣ Relax through the noise Crowds are loud. Legs feel jumpy. Stay loose, breathe steady, trust your training. 4️⃣ Think long, not loud The first mile sets the tone — it doesn’t decide the race. Run it smart so you can compete when others fade. Strong XC races aren’t won in the first mile… but they can be lost there. Run like a girl! You got this! @bambuwerx 🧦 Use code YORK20 for a discount! #runningtips #crosscountry #raceprep #youthrunning #mackenzieyork

Throwback to last summer. What’s your favorite movement during a summer build? #running #run #track #xc #marathon

This is what my typical training formula is like: Monday: AM - 5 easy miles, PM - 5 easy miles + strides Tuesday: LT2 Session or Double Threshold Wednesday: 11 mile midweek long run Thursday: VO2 Max or Speed or Hills Friday: Same as Monday or Single Easy Run Saturday: 13 mile Easy Long Run or LT1 Long Run Sunday: Rest 📸: @natewilliams.16 #trackandfield #crosscountry #distancerunner #collegerunner

Are you struggling to hit your training goals? Stop scrolling. We’ve worked with over 100 athletes like yourself lacking structure in their training & just winging it hoping for the best. Invest in yourself and work with one of our amazing couches who will help keep you accountable, provide support and completely personalise your weekly schedule to get the most out of your sessions! 💌 DM us NOW and find out how we can best support you 🤝 #onlineruncoach #runcoaching #hyroxcoach #trailrunningcoach #runningprogram

What’s the hardest workout you’ve ever done? #running #runner #workout #track #crosscountry

If you fail to prepare, then prepare to fail. Goals are easy to put out there, but reaching them is not as easy because the goals that improve us the most are the ones that suck to reach. Last track season and cross country season turned out to be a big letdown for me. As much as I dislike those seasons, these help me learn the most, and learning helps you prepare for the challenges ahead. Succeed to prepare, then prepare to succeed. #xctf #distancerunner #runfast #runninglife #crosscountryrunning