Josh M.

Hello my name is Josh MacDonald and I am a long-distance running fanatic and coach. I started coaching local high school runners all over the nation at about 18 years old when I started running in college. I have coached several All-American & All-State runners in both Cross Country and track either during the season or before an upcoming season. I focus on "whole body & mind" coaching, in that I train you for the fitness of the sport but I also pour into you with wisdom on how to race mentally. They say "most races are won between the ears", and they are right! Fitness is one thing, to become a winner you have to introduce the idea and begin to fuel the flame of passion. I have only coached at the middle- school, high school, and collegiate levels (Triathlon Specific Coaching). I started my own part-time business in college, just making training plans and going on long runs on Saturdays morning with young runners.

I live and breath running, anything that has to do with running of any kind. While in high school I was a 5x All-American (1x Cross Country, 3x Steeplechase, 1x 5,000meters). Was the CIF (California State) runner-up my senior year and the 2010 National Champion for the 2,000m Steeplechase under the USATF. While in college at Liberty University I ran Cross Country Personal Bests of (8K: 23:59.3 & 10K: 29:33.6) and Top Track Times at Liberty of - 1K: 2:38.80; 1,500: 3:55.56; Mile: 4:12.31; 3K: 8:18.38; 3K Steeplechase: 8:49.14; 5K: 14:05.87; 10K: 29:57.64(junior year). All of which are impressive times by NCAA D1 standards. I finished 15th my junior year Cross Country season and got All-Regional honors, and in track I won the ICAAAA (East Coast D1 Teams) 3,000m Steeplechase my junior year and was runner-up my senior year & placed 3rd my sophomore year. I qualified for the NCAA Round 1 Meet 4x over my career (3x steeplechase, 1x 5,000m run). In the Big South Conference I won "Athlete of the Year" Honors by tripling at the Conference Championships (10,000m - 31:12(2nd), 3,000m steeplechase - 8:55(1st), 5,000m - 14:38(4th) taking home 23points for Liberty over 3 days and racing 3 times in less than 72hours.

I will meet with you one-on-one for a consultation, during which we will focus on training techniques for the specific runner (high mileage, low mileage, etc). We will discuss "focus races" in which we will prepare specifically for and know which races are used for fitness or workouts. Most of the time I like to coach an athlete a season at a time (Cross Country, Track, Summer Road Racing). Each season is about a 16 week long with phases from 1-4 (each phase in about 4weeks in length). Phase 1 is "The Foundation" and when you focus on consistent mileage anywhere from 35miles-100miles/week depending on the runner and race. Phase 2 is "The Build" and when you start workouts specific to your event (5x1k, or tempos, or Fartliks +Long Runs). Phase 3 is "The Guts" and when you hammer workouts hard and tone down on the mileage. Phase 4 "The Glory" is all about the races and doing workouts that fit your needs for specific races.