EP13: How a State Champion Distance Coach Builds Complete Athletes with Andy Derks
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EP13: How a State Champion Distance Coach Builds Complete Athletes with Andy Derks
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About this listen
What does it really take to build a championship distance program — and are miles enough?
In this episode, I sit down with Andy Dirks, head cross country coach at Plainfield North, fresh off a state championship, to break down how he develops complete athletes, not just distance runners.
We explore the parallels between distance training and speed development, including:
- Why sprinting still matters for distance athletes
- How strength training fits into a championship XC program
- Moving beyond “just logging miles”
- Developing athleticism that carries over to track, sprinting, and long-term performance
- Building resilient, adaptable athletes at the high school level
This conversation challenges traditional distance training models and shows how speed, strength, and smart programming can coexist with high-level endurance performance.
Whether you coach cross country, track & field, sprint athletes, or care about long-term athletic development, this episode is about going beyond miles.
🎧 Topics Covered:
- Cross country training philosophy
- Speed training for distance runners
- Strength training for runners
- Athlete-first vs mileage-first programs
- High school coaching and development
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