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Self-motivated high school runners — or the parent gifting one.
Build Your Own Race-Season Nutrition Plan, One Week at a Time
Nobody follows a plan someone else wrote — so this one ends up in your handwriting.
Fillable PDF workbook · ~40 pages (est.) · 16 worksheets (print or fill digitally)
Designed edition shipping soon — request it now, pay only when it’s ready to deliver.
The problem this solves
You do the work. You hit the mileage, you show up to every practice — and some weeks you still fade: flat on Wednesday, heavy legs in the third mile, workouts that feel harder than they should.
You’ve probably already guessed it’s fuel. The problem is that “eat better” isn’t a plan, and plans written by someone who’s never seen your schedule don’t survive a real Tuesday — first bell, 11:30 lunch, 3:45 practice, homework, repeat.
The fix is a plan built around your actual day, in your own handwriting — because a plan you wrote is a plan you’ll run.
Inside this guide
Public preview
When the designed edition ships, its public preview shows A blank Worksheet 19 next to Maya’s filled example week — one hero page, never the whole artifact. Sixteen fillable worksheets that turn a real school-plus-practice schedule into a personal race-season fueling plan: map your day, find the four-hour food gap, build your plates, do your hydration math once, and rehearse race week — with a two-minute weekly self-check to keep it honest.
Self-motivated high school runners — or the parent gifting one.
Nobody follows a plan someone else wrote — so this one ends up in your handwriting.
Scope and safety
Self-checks route to real people, never to restriction — “talk to someone if…” is built into the pages.
No dosing. No diagnosis. No body talk. That’s the standard across every Aspire guide.
Start tonight: fill in Worksheet 1, stock your bag.
Make it a bundle: The Athlete Bundle — $59
Want everything, all season? If your team runs Aspire, use your team code — it’s covered. Not on a program yet? The bundles are the fastest start today, and Parent Access — $119/year or $14/month is opening soon. Coaches and programs should see Program Access — $590/year.
This guide’s log pages are consult-ready: bring them filled in to a 1:1 consult ($150) and you leave with a written plan.
The guide teaches. The tools personalize.
Written by the RD who coaches
Luke Rodriguez, MS, RDN is a Registered Dietitian and the Head Cross Country Coach at Palmer Ridge High School in Colorado. He writes the training plans and answers the parent emails — every practice, every season, at 7,000 feet. Every number in this guide comes from one science canon — the same one that runs Aspire’s software. The book and the tools never disagree.
Read next
The start-here book: every fueling decision of a runner’s season, solved in one system.
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The workout is the question. The next hour is the answer.
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From seven days out to the cooldown jog — every meal, bottle, and hour, decided in advance.
View the guide