Ran all 4 years in high school plus 8th grade.   For middle school only one invitational had a middle school race  so coach always got the other coaches to let them start a run with the high schoolers at home races. Seems like he shaved off part of the course for middle school.   Coach was great at making something that should be miserable fun.  In the summer we got together every Wednesday night and do a quick 3 mile run then play basketball for 2-3 hours.  He did a lot of fun practices dune climbs, mini triathlon,  after season he did a like 16 mile run to his house from the high school and had a huge party for everyone that finished.