Volume 8
In our final installment for the cross country season we have Windham High School. Moving from D2 to D1 a few years ago we get a unique perspective from a coach who has had a ton of success across both, and with multiple teams. Starting in 2001 with a New England Championship with the Central Women’s team all the way to a Men’s D1 runner-up in 2022 with Windham, Coach Kelly Fox has a super impressive resume. She was part of the unbreakable streaker record put up by the Central Women, having coached them through the early 2000’s. Lets see which workout has stood the test of time and propelled her athletes to success year after year!
NHXCTF: Who are you? How long have you been coaching?
“Kelly Fox and I have been coaching since 2001.”
NHXCTF: What program do you represent?
“Currently at Windham High School”
NHXCTF: What workout would you like to feature from your program?
“Grand Marquis
Using Jack Daniel’s Formula
800@repetition pace
1:30 rest
400@repetition pace
1:00 rest
400@repetition pace
30 second rest
800@faster than first
3-5 minute break
Repeat the set.”
NHXCTF: How long has this been a go to workout?
“Since 2001”
NHXCTF: What part of the season do you usually implement this workout?
“Usually about 10-12 days prior to the divisional championship meet.”
NHXCTF: Where did you get the workout and how did it come about?
“Joe O’Neil passed this onto me when I started coaching at Manchester Central.”
