Hammer & Axe Resources
Free guides.
Real knowledge.
Everything we know about training, recruiting, recovery, and racing — distilled into free downloadable guides for runners at every level.
Training & Performance
4 guides
Training
Example Summer XC Training
A full sample month of cross country prep — fartleks, tempos, strides, hills, and long runs with daily breakdowns and effort zone notes.
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Training
Cross Training Guide
When and how to add cross training — whether you’re injured, building volume, or adding intensity. Includes 3 sample weekly schedules.
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Recovery
How To Return To Running From A Break
Key principles for a successful comeback, with beginner, intermediate, and advanced sample training weeks to rebuild safely.
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Mental
Mental Prep for Race Day
Psychological skills for distance runners — visualization, self-talk, thought stopping, relaxation, and post-race evaluation.
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Gear & Health
2 guides
Gear
The Shoe Guide
Carbon plates, trainers, boosted shoes, trail, spikes — when to wear what, how long they last, and how to find the right fit for your body.
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Health
Building Success in High School Running
Recovery, fueling, hydration, and sleep — the off-track habits that separate good runners from great ones. Built for high school athletes.
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College Recruiting
4 guides
Recruiting
College Recruiting: A Step-By-Step Guide
From building your school list to signing day — a 9-step process with key recruiting dates by year and a ready-to-use coach email template.
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Recruiting
How To Get Noticed By College Coaches
Practical steps to reach out, what to include in your first email, how to track benchmarks, and when to schedule calls and visits.
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Recruiting
Guide to College Running Options
DI, DII, DIII, NAIA, NJCAA — what each level means for competition, scholarships, and recruiting rules, plus questions to help you choose.
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Recruiting
NCAA D1 Track & XC Changes 2025
Roster caps, scholarship shifts, and what the new rules mean for recruiting — simplified for athletes and families navigating the process.
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