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Coach Bob Williams

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Hi, I'm a 13 year old

09/08/15 More

Hi, I'm a 13 year old

Hi, I am a 13 year old middle school runner and I just finished reading your book "The Youth And Teen Running Encyclopedia." My first XC meet of the season is in two weeks. My schedule is 6 3k race...

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My first high school xc rac...

09/04/15 More

My first high school xc race is coming up

My first high school xc race is coming up...any tips on how to calm the nerves?

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Any advice on shoes or spikes

09/04/15 More

Any advice on shoes or spikes

This is my first year out for cross country, any advice on shoes or spikes to buy?

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I'm 13 and going into high ...

07/02/15 More

I'm 13 and going into high school

I'm 13 and going into high school this year. I ran a 5:31 mile in track. What mileage should I be running this summer to get ready for my hs xc team?

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My son is almost 7, how to ...

03/23/15 More

My son is almost 7, how to introduce him...

My son will turn 7 in May. What is the best way to introduce him to running?

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What would a good track spi...

03/17/15 More

What would a good track spike be for a 7...

What would a good track spike be for a 7th grade fast boy? He runs the 1500,800.100hurdles,3000 and 4by4

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How often do you run on th...

03/02/15 More

How often do you run on the track vs. o...

How often do you run workouts on the track vs on other surfaces?

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I'm a Soph is it too late f...

02/02/15 More

I'm a Soph is it too late for me to join...

Hi, I want to join high school track and field but I'm a sophomore and I have no experience at all. Practice starts in one week and I haven't trained because I didn't think it would be too hard. Bu...

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How many miles should a fre...

01/14/15 More

How many miles should a freshman distanc...

How many miles a week do you recommend for a freshman distance runner? This will be his first season of competitive running. Thanks.

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Ask A Coach:

My 12 year old daughter's 5...

12/08/14 More

My 12 year old daughter's 5k down to 22.24

My daughter is a runner and has her 5k time down to 22.24 min she is 12, and set her goal on going to the Olympics. what would you suggest, training wise? where would we start? She attends 5ks all ...

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