Sometimes, all you need is a chance.

Cooper shows us that you don’t need the perfect race. Just an opportunity, and the courage to take it.

When the COVID pandemic shut everything down, opportunities disappeared for a lot of athletes. For Cooper Cawthra, it ended up creating one.

As a high school senior, Cooper had always loved running, but a college career didn’t feel realistic until late in his final indoor season. In a surprising breakthrough, he dropped a five-second personal best, splitting 4:22 on the mile leg of a DMR. Suddenly, the Division I dream felt within reach. He got in touch with Coach McRaven at Texas A&M and was told he’d need to run at least 4:20 to have a chance at being let on the team.

He put his head down and got to work.

With the outdoor season approaching, Cooper committed fully to his training, preparing for what he thought would be his final opportunities to lower his marks. Then the pandemic hit, and just like that, those chances were gone—or so it seemed.

Cooper and his friends decided to put together a 1600m time trial race. They showed up to a track in Paradise, Texas, set up a camera, and sent it.

Cooper ran 4:16. He sent the video to Coach McRaven, and it was enough. He earned a walk-on spot at Texas A&M. It was the one chance he needed.

Cooper went on to become 5x school record holder, NCAA All-American, and SEC medalist at A&M. The accolades are impressive, but the path to get there makes them even more special. Without that one time trial, or the coach willing to take a chance, his story looks very different.

Today, Cooper is a professional runner for Under Armour training with Mission Run Baltimore Distance.

Whether it’s a time trial with your friends or a state championship, keep showing up and giving it your all. You never know when your breakthrough is coming.

Norwegian Training = Double Threshold?

Not necessarily! The Norwegian method focuses on maximizing work in the threshold zone to build a strong aerobic engine without excessive fatigue. Double threshold training is just one way to apply the system.

You don’t have to be a pro to use this approach. HAX coach and pro runner Anthony Camerieri has crafted several Norwegian training plans - all available on TrianingPeaks.

Try it out! Here’s a sample workout from his ‘Norwegian Method 12 week Build for Half Marathon - 40mpw’ plan:

400m threshold reps.

• 2 mile warmup

• 16×400m @ threshold with 30 seconds standing recovery between each rep

• 1 mile cooldown

• Notes: Keep lactate between 2.5-3.5 mmol. If you don’t have a lactate meter, use heart rate. Peak heart rate each rep should not exceed 90% maxHR.

The Latest on The HAX Show

Ben Fleming joined us to talk training systems, influential coaches—from Ben Thomas to Chris Miltenberg to Joan Hunter—and his journey from conference titles and NCAA appearances to injury setbacks, a shift to triathlon, and now a return to the track.

Thanks for tuning in to The Hammer!
Have questions about your training, finding the right coach, or choosing a plan that fits your goals? We’re here to help.

Reach out anytime at [email protected]. We’d love to hear from you.