12 weeks • Cross-country fueling • From breakfast to the off-season

Cross-country playbook

Twelve weeks of named food, one parent email you can send as written, and one thing to say at practice. Breakfast, the after-school gap, race morning, the away cooler, and the team dinner.

A cross-country staff feeding one squad through school days, hot practices, travel, and championships.

Every week: an email you can send as written, one thing to say at practice, three things for staff to do, and the food to name.

01Breakfast before morning practiceGive every runner three breakfasts they can eat before an early practice without cooking.Open

Owner: Head coach
Done when: Each runner can name the breakfast they will eat tomorrow before practice.

Operations

01Read the three breakfast options out loud at the end of practice and have runners say which one they will use.
02Put a printed copy of the three options in the locker room and text it to the team channel.
03Keep a box of granola bars and a bunch of bananas in the team bin for runners who arrive with nothing.

Team talk

If you run on an empty stomach, the last mile is where you feel it. Not the first.

Pick one: bagel and peanut butter, toast and jam, or yogurt and granola. Eat it 30 to 60 minutes before we start.

If you cannot eat that early, bring a banana and a granola bar and eat them on the way in.

Family email

Subject: Three breakfasts that work before early practice

Hi families, Runners training early often skip breakfast, then run out of energy by the last mile. Any of these three works and needs no cooking: - A bagel with peanut butter and a banana - Two slices of toast with jam and a glass of milk - A cup of yogurt with granola and a handful of berries Eat it 30 to 60 minutes before practice. If that is too early to stomach, send a banana and a granola bar to eat on the way instead. Something beats nothing. Please pick one with your runner tonight so tomorrow is decided. Thanks, [Coach name]

Use with this week

Parent Night Playbook — Copy the breakfast email straight into your own mail client.

Program Access boundary

Weeks 2–12 stay server-locked.

Week 1 is the public working sample. Program Access opens all three complete playbooks for one school at $250/year.

Open Program Access