Coach ,

When Houston Franks talks training progressions, coaches across the country listen—and for good reason.

With over 20 years of experience developing elite distance runners at LSU, Mississippi State, and Missouri State, Coach Franks has refined a system that blends science, simplicity, and results. He’s coached SEC champions, national qualifiers, and athletes who excel across both cross country and track seasons.

Workout Progressions

In this short video clip, he outlines four foundational methods for progressing workouts throughout the year:

• Decreasing rest between reps

• Increasing the length of intervals

• Increasing the pace of each rep

• Increasing total volume

What sets Franks apart is how he applies these principles in real-world training. He walks through how he builds a session—like 10x400 at mile pace—and adjusts it over time to help athletes peak precisely when it matters.

In his full clinic, Cross Country Training and Transitioning Into Track Season, Franks shares:

• How to train cross country athletes through winter and transition them into track

• His complete interval progression system for milers, 3K runners, and more

• Why goal-pace training matters—and how to adjust rest, distance, and intensity

• Real-world examples from athletes like a 3:57 miler preparing for SEC competition

Explore the full clinic HERE

We’re grateful to Coach Franks and the ITCCCA for generously sharing his knowledge and insight, not just into workouts and training cycles, but into the art and science of coaching. His commitment to helping fellow coaches grow their programs and elevate their athletes is what makes this course so valuable.

Always be growing,

The T&F Community of Coaches helping Coaches