EVAD
EVAD for cross country

Your coach owns
the mileage.

EVAD will never add a run to your week. Your coach assigns the miles — the app builds the strength work that supports running economy underneath them, keeps it away from your hard days, and backs it off as the championship meet gets close.

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NEVER ADDS MILEAGE AWAY FROM HARD DAYS PEAKED FOR CHAMPIONSHIPS
The rules EVAD follows

What it builds — and what it will not add.

NEVER

Running volume

Not a shakeout, not an easy double, not "just a few strides." The mileage is your coach's plan and EVAD does not compete with it.

BUILDS

Posterior chain

Hamstrings, glutes, and hips — the engine behind an efficient stride and the tissue that keeps holding up in week ten.

BUILDS

Calves and feet

The most-loaded and least-trained tissue in distance running. Deliberate work here targets the load spikes that sit behind most Achilles and shin complaints.

BUILDS

Core and single-leg control

Running is a single-leg sport repeated a few thousand times. EVAD trains it that way.

ACCOUNTS FOR

Your hard days

Intervals, tempo, and long runs go in the calendar first. Lifting lands on the days that can absorb it, never the day before a workout.

ADAPTS

A rough week

Tell it how practice went and the next session adjusts. A hard tempo in the heat should change what tomorrow asks of you.

A day from a real block

What one lift looks like.

An in-season varsity runner, lifting twice a week around six days of running and a Saturday meet.

WEEK 6 · DAY 1 — SUPPORT STRENGTH

Posterior Chain & Lower Leg

4 WEEKS TO CHAMPIONSHIPS · 32 MIN · GYM
A Ankle & Hip PrepCalf raises, banded hip work, ankle mobility 8 MIN
B Trap Bar DeadliftModerate load, sharp intent — not a grinder 3 × 5 @ 75%
C Bulgarian Split SquatSingle-leg strength, controlled tempo 3 × 8/LEG
D Nordic Hamstring CurlEccentric control — the hamstring insurance policy 3 × 5
E Seated + Standing Calf RaiseBoth knee angles, full range, slow down 3 × 12
F Side Plank + Dead BugTrunk stability that holds form late in a race 3 × 30S
Representative session — your block is generated from your run schedule, PRs, and equipment, and it adapts when practice runs hot.
Why it fits

Lifting is the part nobody schedules.

Most runners know they should lift and never do, because the plan is always "whenever you can fit it" — which turns into the day before a workout, or never. EVAD puts your run week in the calendar first and then places the lifting where it actually belongs, so the strength work supports the miles instead of stealing from them. As championships get close, it pulls the volume down on its own.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

About three minutes of setup — your run schedule, your equipment, your championship date. The account comes last.

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