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Distance Track Playbook

12 weeks • Spring track • 800–3200, steeple, 5K

Each week: open the accordion, copy the parent email, read the 2-minute team talk, and share the tool or handout. Five minutes of prep per week.

Parent Email

Subject: Welcome to the season — what your runner needs before Day 1

Dear [Team] Families,

Preseason starts soon, and the #1 mistake I see? Athletes doubling their training volume while eating the same as summer.

Here's your 3-item checklist before Day 1:

1. STOCK THE RECOVERY SHELF.
Within 30 minutes of practice, your runner needs a 3:1 carb-to-protein snack:
• Chocolate milk (the GOAT — literally perfect ratio)
• Greek yogurt + granola
• PB&J on the drive home

2. PRACTICE THE PRE-PRACTICE SNACK.
School lunch hits around noon. Practice starts at 3:30. That's a 3.5-hour gap with nothing in the tank. They need a quick-digesting carb at 2:30–3:00 PM:
• Pretzels, a banana, applesauce pouch, or a granola bar

3. HYDRATION BASELINE.
Before they run a single step, they should be drinking until urine is pale straw color. Not clear (overhydrated), not dark (behind).

These three things alone will prevent 80% of early-season bonking and nausea.

— [Coach Name]

P.S. Want personal fueling calculators, iron screeners, and race-week planners for your family? Check out aspireperformancerd.com/for-parents — full access for $119/year.

Created with Aspire Performance & Nutrition.

Paste into your email, Remind, or TeamSnap

Team Talk (2–5 minutes)

•"This season, nutrition is part of our program. Not optional, not weird to talk about — just fuel."
•"If you show up to practice without eating since lunch, you're running on empty. I need you to eat a snack at 2:30."
•"Recovery starts in the first 30 minutes after practice. Grab something with carbs and protein before you leave."
•"Hydration check: your pee should be lemonade color. If it's apple juice, you're behind."

Paste into notes or read at practice

Handouts & Tools

Fueling Calculator

Personalized daily fuel needs for each athlete

Breakfast Builder

Quick pre-run breakfast ideas

⚡ Use this in practice (3 minutes)

1. Read the bolded line above to the team at the start of practice.
2. Point to the snack station and tell them what's available.
3. Ask: "Who ate something between lunch and now?" — normalize it.

Paste into your practice plan

Weeks 2–12 are included with Program Access

You just saw Week 1 — one full week of parent email, team talk, and tools. With Program Access you get all 12 weeks, the Coach Hub, Clubhouse, and the monthly team Zoom huddle.

Get Program Access — $590/yr

See everything included

Back to Onboarding

Distance Track Playbook

12 weeks • Spring track • 800–3200, steeple, 5K

Each week: open the accordion, copy the parent email, read the 2-minute team talk, and share the tool or handout. Five minutes of prep per week.

Parent Email

Subject: Welcome to the season — what your runner needs before Day 1

Dear [Team] Families,

Preseason starts soon, and the #1 mistake I see? Athletes doubling their training volume while eating the same as summer.

Here's your 3-item checklist before Day 1:

1. STOCK THE RECOVERY SHELF.
Within 30 minutes of practice, your runner needs a 3:1 carb-to-protein snack:
• Chocolate milk (the GOAT — literally perfect ratio)
• Greek yogurt + granola
• PB&J on the drive home

2. PRACTICE THE PRE-PRACTICE SNACK.
School lunch hits around noon. Practice starts at 3:30. That's a 3.5-hour gap with nothing in the tank. They need a quick-digesting carb at 2:30–3:00 PM:
• Pretzels, a banana, applesauce pouch, or a granola bar

3. HYDRATION BASELINE.
Before they run a single step, they should be drinking until urine is pale straw color. Not clear (overhydrated), not dark (behind).

These three things alone will prevent 80% of early-season bonking and nausea.

— [Coach Name]

P.S. Want personal fueling calculators, iron screeners, and race-week planners for your family? Check out aspireperformancerd.com/for-parents — full access for $119/year.

Created with Aspire Performance & Nutrition.

Paste into your email, Remind, or TeamSnap

Team Talk (2–5 minutes)

•"This season, nutrition is part of our program. Not optional, not weird to talk about — just fuel."
•"If you show up to practice without eating since lunch, you're running on empty. I need you to eat a snack at 2:30."
•"Recovery starts in the first 30 minutes after practice. Grab something with carbs and protein before you leave."
•"Hydration check: your pee should be lemonade color. If it's apple juice, you're behind."

Paste into notes or read at practice

Handouts & Tools

Fueling Calculator

Personalized daily fuel needs for each athlete

Breakfast Builder

Quick pre-run breakfast ideas

⚡ Use this in practice (3 minutes)

1. Read the bolded line above to the team at the start of practice.
2. Point to the snack station and tell them what's available.
3. Ask: "Who ate something between lunch and now?" — normalize it.

Paste into your practice plan

Weeks 2–12 are included with Program Access

You just saw Week 1 — one full week of parent email, team talk, and tools. With Program Access you get all 12 weeks, the Coach Hub, Clubhouse, and the monthly team Zoom huddle.

Get Program Access — $590/yr

See everything included

Distance Track Playbook

Week 1 – Season Kickoff & Distance Fueling

Parent Email

Team Talk (2–5 minutes)

Handouts & Tools

⚡ Use this in practice (3 minutes)

Weeks 2–12 are included with Program Access

Distance Track Playbook

Week 1 – Season Kickoff & Distance Fueling

Parent Email

Team Talk (2–5 minutes)

Handouts & Tools

⚡ Use this in practice (3 minutes)

Weeks 2–12 are included with Program Access