XC Edge
To sign up for the 2020 GTD Cross-Country Conditioning Program

1. Go to the sign-up form to register (send form via Internet or mail)
2. Go to program payments to submit payment via Internet (or mail payment with form)

Summer Program Update

Going the Distance (GTD) offers its 12th consecutive year of summer conditioning programs for cross-country scholastic athletes. Due to coronavirus restrictions, this year's program is a bit different.

The 8-week program begins on June 22 and finishes on August 16. Here's how it will work.

  • Athletes receive via email a week-by-week sports-specific, comprehensive outline of progressive conditioning work.
  • At the beginning of each week, Coach Braz holds a Zoom meeting with all athletes to review the week's outline of conditioning and discuss key focus points for each day.
  • In mid-week, Coach Braz holds a 2nd group Zoom meeting to assess progress for the week.
  • Coach Braz will be available for individual "office hours" consultation via Zoom with athletes and parents.
  • All registered athletes will receive a special Summer of 2020 t-shirt. The GTD summer programs have always offered a shirt, but never with a date. This is a special summer, with a special shirt.
  • The program will be held onsite if and when athletic fields are available with guidelines set by the state and local community.
Please note that in place of the Comprehensive ($215) and Onsite-only ($190) xc options, we now have a single option that provides a comprehensive program for all runners.


Sign-up form

Payments page



If you have any questions or would like to express interest in the program, please send us an email.


What are the xc onsite sessions all about?
Go to this link for photos.


GTD Cross-Country Staff

GTD Program Director
Fernando Braz
Go to this page for information about Coach Braz.

Dave Smith

► GTD Director


Peter Cirafice
► Peabody High distance coach
► competitive runner and triathlete for over 30 years
► completed 34 marathons (2:39PR)
► completed over 200 triathlons, including 7 Ironmans (4 in Europe, 1 in Canada, and 2 Kona World Championships)
► completed over 100 duathlons (including 3 World Championships in Switzerland)
► PRs include 4:37 mile, 9:47 2 mile, 15:53 5K, 33:09 10K, 73:45 half-marathon, 10:10 Ironman
► expertise in blending nutrition, yoga, cross-training to develop HS athletes


Colette Madore
► Central Catholic cross-country head coach; indoor/outdoor distance coach
► cross-country coaching since 2003; track coach since 2011
► named Cross-Country Coach of the Year for 2016 by Lawrence Eagle-Tribune
► competitive runner for many years; completed 9 marathons


Dawn McGrath
► Peabody High distance coach. Former Track & Field Head Coach at St. Mary's (Lynn)
► Holds the following certifications: USATF-L1, Certified Personal Trainer, Fitness Nutrition Specialist, Certified Interscholastic Coach
► Has competed in road racing, track, and cross country. In 2014-2015, won the 3K (35-35 age group) at Master's National Indoor Track & Field Championships
► Between ages 38 and 42, ran the following PRs: Mile/road: 5:33, 3K/track: 11:01, 5K/road: 18:45, 10K/road: 39:35, Half-Marathon: 1:25, Marathon: 3:18
► After a professional career in public education, Dawn switched to coaching, where she found a natural link between education and her passion for all things running, fitness, and wellness related. She works with clients of all ages to help them realize that a healthy balance is attainable. and sustainable. For more, go to Well Together Now.


Emily DeMarco
► Ran at Ipswich High School
► Won 2 divisional outdoor state championships -- mile in 2014 and 2-mile in 2015
► 3rd place in division 2 xc championship, 2016
► PRs 5:02 mile 10:55 2 mile
► Set 5 school records, named Cape Ann League Runner of the Year twice, won 5 league titles
► Currently studying and running at Boise State University (Div. 1)
► Majoring in psychology with future plans of becoming a forensic psychologist


Sue Kiley
► Andover High School cross-country head coach for boys and girls
► Coaching Certifications: RRCA Distance Coach, VDOT O2, USATF Cross Country Specialist
► Co-owner of BTB Boston, which provides personalized coaching of distance running
► Began competing in running at age 13 on the track and cross country teams at her middle school. Continued competing on high school and college teams. Since then has raced from 5K to marathon. In track, loves mid-distance.
► Racing PRs (all under the guidance and coaching of Coach Braz): 5k 18:50, 5 Mile 30:46, 10k 39:14, Half Marathon 1:26, Marathon 3:19



Comprehensive 8-week Program

GTD’s 8-week comprehensive program is for collegiate, high school, and middle school student-athletes who are training for the fall cross-country season.

The program includes training guidelines for 56 days.

Your training can be coordinated with your coach’s existing team summer program.

Session disciplines include core, circuits, base building, plyometrics, resistance training, threshold work, technique and form, concentration, focus, and racing strategies.

The comprehensive program is 8 weeks of progressive training.
Athletes receive a week-by-week progressive training outline.


Frequently Asked Questions -- and Answers

Question -- Can someone miss time in the program and still participate?
Answer -- Yes. The program has the flexibility and ability to implement conditioning to those who miss onsite sessions. Please tell Coach Braz when you will miss a session so that you receive a conditioning model to stay on track with the program's progressive discipline.

Question -- Who do I pay? If I miss time, is the program pro-rated? Are refunds available?
Answer -- You may pay online at this link, with a check made out to GTD, or in cash. The fee is $200 for the Comprehensive program.
The program is not pro-rated.
Refunds are not available.

Objectives

Agility

Balance

Cardio

Flexibility

Form

Technique

The Edge