Coach T Kip
Coach T's Program

Cross Country Cards

Tap a day to see the workout and start the timer. Go at your own pace — "Week" is a stage, not a deadline. 2x/week or 3x/week both work.
Setting up offline access…
🥘💧
Stretch before & after. Hydrate all day before an afternoon run.
Tap for the full guide.
›
1
New Runner
10
Some Base
13
Strong Base
S1
Speed

Total time
Stretch first · bring water · needs a safe track or park · parent's OK
WALK
5:00
Next: Jog 1:00
Kip

Workout complete!

Stretch & Water Guide

Do this every single time — no exceptions, even on easy days.

🥘 Before you run — warm-up routine

Movement, not held stretches — this is what actually gets muscles ready to run. Tap any one to watch Kip demo it.

1. Walking High Knees · ~20 steps
2. Butt Kicks · ~20 steps
3. Standing Lunges · 10–15 reps
4. Frankenstein Walk · ~10 each leg
5. Arm Circles · 10 each way
6. Quick Feet · 15–20 sec

🏃 Stretch routine · after your run

Hold each stretch for 20–30 seconds. Breathe normally — never bounce. Tap any stretch to watch Kip demo it.

1. Chest Stretch
2. Shoulder Stretch
3. Triceps Stretch
4. Adduction Stretch
5. Quad Stretch
6. Calf Stretch

❄️ After you run

Don't just stop and drop to the grass. Sitting or lying down right away can make you feel dizzy — your body needs that cool-down walk to settle back to normal. Keep walking for a few minutes first, then run through the stretch routine again while your muscles are still warm.

💧 Water

  • Drink water throughout the day when you've got an afternoon run — don't wait until right before
  • Drink more once you're done running
  • Hot or humid day? Hydrate extra that day, before and after

❗ Pain vs. fatigue

Feeling tired, out of breath, or a little sore — that's normal, keep going at your own pace. But if something actually hurts, or you feel dizzy or faint — stop and tell an adult. Never push through real pain.

Add to Home Screen

Do this once. After that it opens like a real app — full screen, and it never needs WiFi or signal.

iPhone (Safari)

  1. Open this page in Safari
  2. Tap the Share icon (square with an arrow, at the bottom)
  3. Scroll down and tap Add to Home Screen
  4. Tap Add in the top right

Android (Chrome)

  1. Open this page in Chrome
  2. Tap the ⋮ menu, top right
  3. Tap Add to Home screen
  4. Tap Add
Once it's on the home screen, it works with zero signal — nothing in it ever calls the internet.