HS Distance Running Coaching
Middle School & High School · 800m–5,000m · Cross Country & Track
Development
Open Enrollment
Best Fit For
Athlete Profile
Building consistency; wants structure without frequent check-ins
Season Scope
Off-season or in-season
Training
Individualized Training Plan
✓Aligned w/ school seasons
Pace Guidance & Adjustments
✓
Long-Term Development Focus
✓
Load Management & Injury-Risk
–
Race Planning & Competition Guidance
–
Seasonal & Annual Planning
–
Race Selection, Taper & Debriefs
–
Strength, Recovery & Nutrition
✓General priorities
Communication
TrainingPeaks Platform
✓
Response Window
72 hours
Scheduled Calls
1× per quarter
Text & Email Access
✓Email only / no text
Pre-Race Strategy Calls
–
Parent Inclusion
✓On scheduled calls
In-Person
Individual In-Person Sessions
–
Small Group Sessions (Summer/Winter)
✓
In-Season Strength & Mobility
✓2× strength · 2× mobility / wk
Coach Presence at Meets
–
Additional Support
College Pathway / Recruiting
–
Coordination w/ AT / PT / Specialists
–
Availability
Open enrollment
Performance
⭐ Most Popular
Limited Spots
Best Fit For
Athlete Profile
Competitive HS runners aiming for conference, regional, or state
Season Scope
Out-of-season + in-season consulting
Training
Individualized Training Plan
✓Ongoing adjustments
Pace Guidance & Adjustments
✓
Long-Term Development Focus
✓
Load Management & Injury-Risk
✓
Race Planning & Competition Guidance
✓
Seasonal & Annual Planning
✓
Race Selection, Taper & Debriefs
✓
Strength, Recovery & Nutrition
✓Structure + strategies
Communication
TrainingPeaks Platform
✓
Response Window
24 hours or quicker
Scheduled Calls
Monthly
Text & Email Access
✓Time-sensitive needs
Pre-Race Strategy Calls
–
Parent Inclusion
✓
In-Person
Individual In-Person Sessions
✓1× per quarter
Small Group Sessions (Summer/Winter)
✓
In-Season Strength & Mobility
✓2× strength · 2× mobility / wk
Coach Presence at Meets
–
Additional Support
College Pathway / Recruiting
–
Coordination w/ AT / PT / Specialists
–
Availability
Limited spots
Elite / Mentorship
Invite Only
Best Fit For
Athlete Profile
High-level athletes in competitive or recruiting phases
Season Scope
Year-round, multi-year planning
Training
Individualized Training Plan
✓Proactive adjustments
Pace Guidance & Adjustments
✓
Long-Term Development Focus
✓
Load Management & Injury-Risk
✓
Race Planning & Competition Guidance
✓
Seasonal & Annual Planning
✓Multi-year
Race Selection, Taper & Debriefs
✓
Strength, Recovery & Nutrition
✓Coordinated w/ specialists
Communication
TrainingPeaks Platform
✓Priority access
Response Window
Priority (fastest)
Scheduled Calls
Weekly check-ins
Text & Email Access
✓Priority
Pre-Race Strategy Calls
✓Priority
Parent Inclusion
✓
In-Person
Individual In-Person Sessions
✓Monthly or meet-week
Small Group Sessions (Summer/Winter)
✓
In-Season Strength & Mobility
✓2× strength · 2× mobility / wk
Coach Presence at Meets
✓Select meets, when appropriate
Additional Support
College Pathway / Recruiting
✓
Coordination w/ AT / PT / Specialists
✓
Availability
Invitation / recommendation only
| Feature |
Development Open Enrollment |
Performance ⭐ Most Popular Limited Spots |
Elite / Mentorship Invite Only |
|---|---|---|---|
| Best Fit For | |||
| Athlete Profile | Building consistency; wants structure without frequent check-ins | Competitive HS runners aiming for conference, regional, or state | High-level athletes in competitive or recruiting phases |
| Season Scope | Off-season or in-season | Out-of-season + in-season consulting | Year-round, multi-year planning |
| Training | |||
| Individualized Training Plan | ✓Aligned with school seasons | ✓Ongoing adjustments | ✓Proactive adjustments |
| Pace Guidance & Adjustments | ✓ | ✓ | ✓ |
| Long-Term Development Focus | ✓ | ✓ | ✓ |
| Load Management & Injury-Risk Monitoring | – | ✓ | ✓ |
| Race Planning & Competition-Phase Guidance | – | ✓ | ✓ |
| Seasonal & Annual Planning | – | ✓ | ✓Multi-year |
| Race Selection, Taper & Performance Debriefs | – | ✓ | ✓ |
| Strength, Recovery & Nutrition Guidance | ✓General priorities | ✓Structure + strategies | ✓Coordinated w/ specialists |
| Communication | |||
| TrainingPeaks Platform | ✓ | ✓ | ✓Priority access |
| Response Window | 72 hours | 24 hours or quicker | Priority (fastest) |
| Scheduled Calls (Athlete & Parent) | 1× per quarter | Monthly | Weekly check-ins |
| Text & Email Access | ✓Email only / no text | ✓Time-sensitive needs | ✓Priority |
| Pre-Race Strategy Calls | – | – | ✓Priority |
| Parent Inclusion | ✓On scheduled calls | ✓ | ✓ |
| In-Person | |||
| Individual In-Person Sessions | – | ✓1× per quarter | ✓Monthly or meet-week |
| Small Group In-Person Sessions (Summer/Winter) | ✓ | ✓ | ✓ |
| In-Season Strength & Mobility Sessions | ✓2× strength · 2× mobility / wk | ✓2× strength · 2× mobility / wk | ✓2× strength · 2× mobility / wk |
| Coach Presence at Meets | – | – | ✓Select meets, when appropriate |
| Additional Support | |||
| College Pathway / Recruiting Guidance | – | – | ✓ |
| Coordination w/ AT / PT / Specialists | – | – | ✓ |
| Availability | Open enrollment | Limited spots | Invitation / recommendation only |
Strength & Mobility
Available as a standalone add-on or included in all coaching tiers
In-Season Strength & Mobility Program
2 strength sessions + 2 mobility sessions per week, built around your school schedule and competition calendar.
Strength Sessions (2×/wk)
- Single-leg and posterior chain work specific to distance runners
- Hip stability and glute activation progressions
- Core anti-rotation and force transfer training
- Plyometric progressions timed to competition phase
- Volume and load adjusted around hard run days and races
Mobility Sessions (2×/wk)
- Hip flexor and psoas release for high-mileage runners
- Ankle dorsiflexion and Achilles tissue work
- Thoracic rotation and running posture drills
- Targeted foam rolling and soft tissue protocols
- Pre-race activation and post-race recovery routines
What Gets Scaled
- Intensity adjusted to training history and current fitness
- Volume managed around weekly mileage and race schedule
- Exercise complexity progressed as the athlete develops
- Wearable data (HRV, load, recovery) used to inform daily readiness
- Season phase dictates emphasis — base vs. peak vs. taper
Who It's For
- Runners dealing with recurring soft tissue issues or imbalances
- Athletes whose school program has no structured strength component
- Any runner who wants to stay healthy through a full season
Fully adaptive, not generic. Coach Justin scales intensity, volume, and exercise complexity based on each athlete's training history, wearable data, and season goals. The program changes as you do — it's not a fixed template handed to every athlete on the roster.
Add-On Services
Beyond the Plan
Training takes care of the miles. These sessions take care of everything else.
NCAA Recruiting Guidance
Recruiting does not have to feel like a mystery. We look at your timeline, your race history, your academics, and your goals, then build a real plan with real next steps. No generic email blasts. No guesswork.
Available virtually to athletes anywhere in the US
Inquire About RecruitingStrength & Mobility
Running breaks you down if you let it. Strength and mobility work is what keeps athletes healthy and on the track. These sessions are built for runners, delivered virtually, and designed to hold up through a full season of training.
Virtual. Available anywhere.
Add Strength & MobilityConsulting & Assessment
Sometimes you just need answers. Form assessment, race strategy, season planning, or a conversation with Coach Roeder about where to go next. One session or as many as you need.
Available in-person and virtually
Book a Session