Salty Talks

Coach Jason Saltmarsh

Science-based training for high school distance coaches, from the coach behind 31 state champions. Salty Talks delivers short, no-fluff episodes on periodization, athlete development, race strategy, and the methods behind championship cross country and track programs. Hosted by Jason Saltmarsh, USATF Level 2 Endurance Coach and 2018 NH Cross Country Coach of the Year, drawing on 25 years of coaching and the training philosophies of Lydiard, Daniels, Vigil, and the Norwegian Method. One insight per episode you can use at practice on Monday.

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8 episodes
Avg 16 min
English

Episodes 8

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S1 · E7
August 21 · 23 min
Coaching Female Runners: RED-S and What Coaches Miss
The topic most coaching resources skip. What RED-S is, the warning signs that show up in training data first, real calorie needs for female distance runners, and how to develop athletes without breaking them. SHOW NOTESFull article: Coaching Female Distance Runners, What the Science Actually Says https://coachsaltmarsh.com/coaching-female-distance-runners/When fatigue becomes overtraining: https://coachsaltmarsh.com/when-fatigue-becomes-overtraining/Zone 2 and the polarized easy/hard approach: https://coachsaltmarsh.com/zone-2-training-for-high-school-runners-solving-the-4-year-burnout-crisis/Strength training for high school distance runners: https://coachsaltmarsh.com/strength-training-high-school-distance-runners/The 22-Week Season Blueprint: https://coachsaltmarsh.com/store-coach-saltmarsh/If you or an athlete's family needs support with disordered eating, the National Alliance for Eating Disorders offers a free helpline staffed by licensed clinicians: https://www.allianceforeatingdisorders.com
S1 · E6
August 21 · 21 min
The 4-Year Burnout Crisis
Why so many promising freshmen are done by senior year, and why “more miles always” breaks them. The Zone 2 case for training slower to race faster, and the numbers that back it up. SHOW NOTES Full article: Zone 2 Training for High School Runners, Solving the 4-Year Burnout Crisis https://coachsaltmarsh.com/zone-2-training-for-high-school-runners-solving-the-4-year-burnout-crisis/ What is an easy run? Zone 2 vs the Daniels method: https://coachsaltmarsh.com/zone-2-training-vs-the-daniels-method-what-is-an-easy-run/ When fatigue becomes overtraining: https://coachsaltmarsh.com/when-fatigue-becomes-overtraining/ Chronic sleep debt is wrecking your season: https://coachsaltmarsh.com/chronic-sleep-debt-is-wrecking-your-season/ The Norwegian Method 14-Week XC Plan: https://coachsaltmarsh.com/norwegian-xc-training-plan/ The 22-Week Season Blueprint: https://coachsaltmarsh.com/store-coach-saltmarsh/
S1 · E6
August 9 · 18 min
Coaching Middle School XC
Coach Jason Saltmarsh takes on the job almost nobody plans for: getting handed a middle school team. Most coaches make one of two mistakes with it. They water down the varsity plan, or they treat it as supervised recess. Both cost you the same thing, which is the freshman class that walks in two years later. This episode covers what the job actually is, why minutes beat miles at this age, and how to deliver real training to athletes who will race anything you put in front of them. Why the number on the schedule should be minutes, not miles How to run a hard workout that a twelve-year-old cannot turn into a time trial The seventeen minutes of every practice that most coaches skip What USATF actually says about race distance, and the number to quote to a parent One loop, one clock, six doses: coaching grades five through twelve at once
S1 · E5
July 27 · 21 min
Running in the Heat Without Wrecking the Season
A freshman on a July tempo run tells her coach she's fine, she just needs to get used to the heat. She wasn't fine, and she'd just turned a physics problem into a story about being out of shape. With a dangerous heat dome sitting over much of the country this week, Coach Saltmarsh breaks down how to train through summer heat without wrecking the fall season: why sweat only cools you when it evaporates, why dew point beats temperature and humidity as the number to watch, exactly how much to slow down, the hydration math nobody actually runs, and the safety line no workout is worth crossing. Two free tools in the show notes: the heat pace calculator and the rehydration calculator. SHOW NOTES Full guide: Running in the Heat, pace adjustments and safety limits https://coachsaltmarsh.com/running-in-heat-guide/ The complete heat guide for coaches (physiology, acclimatization, decision charts) https://coachsaltmarsh.com/running-in-the-heat-how-to-avoid-heat-stress-and-stay-safe/ Heat & Humidity Pace Calculator (free): https://coachsaltmarsh.com/running-heat-calculator/ Rehydration Calculator (free): https://coachsaltmarsh.com/rehydration-calculator/ The 22-Week Season Blueprint: https://coachsaltmarsh.com/store-coach-saltmarsh/ This episode is training guidance, not medical advice. Suspected exertional heat stroke is a medical emergency. Cool the athlete aggressively and call 911.
S1 · E4
July 24 · 18 min
How Katelyn Tuohy Trained
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/
S1 · E3
July 20 · 10 min
How Josh Kerr Broke the Mile World Record on 70 Miles a Week
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.
S1 · E2
July 20 · 8 min
How Many Miles Should a Freshman Run?
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.
S1 · E1
July 19 · 6 min
31 State Champions: What Actually Works
The hardware isn't the point. The process is. In the first episode of Salty Talks, Coach Jason Saltmarsh opens up about the moment at Derryfield Park that changed how he coaches, and why 31 state championships came from everything around the workout, not the workout itself. You'll hear why the perfect Tuesday session is maybe 20% of your season, what Joe Vigil's Adams State dynasty actually teaches high school coaches, and the three things that separate programs that win once from programs that win for decades: periodization you commit to, individual attention inside a team structure, and sustainable excellence over a single good year. Go deeper at coachsaltmarsh.com — the Vigil breakdown, the periodization guide, all free. New episodes weekly. Science-based training for high school distance coaches.

Showing 1–8 of 8 episodes