How Keeghan Edwards Trains Smarter to Race Harder

Coming off a commanding 10:05 finish at the Arcadia Invitational 2-Mile—one of the most competitive high school track meets in the nation—Keeghan Edwards has firmly established herself among the nation’s elite. The Colorado distance standout placed fourth among a stacked field, continuing her string of national-level finishes after impressive showings at NXN and New Balance Nationals.

But behind the results is a training strategy that’s anything but traditional. One where data takes center stage and more miles isn't always the answer.

Elevating Each Other

Keeghan trains in a uniquely competitive environment—one shaped by a team that’s not just strong, but the best in the nation. Her cross country squad claimed the NXN national title this past fall, and that momentum carries into every track workout.

“The culture that we have is amazing, and it's so incredible to have such a strong group of girls,” Keeghan says. “We're always running faster than we should, but our coaches really help us manage that to make sure that we're still running our fastest and our best at the end of the season.”

That team dynamic is built on accountability. Even in workouts designed around control—like a recent session of 600s and 200s at goal mile pace—Keeghan and her teammates often need help dialing it back. “Some people didn't do the fourth set because they ran super fast, and our coaches didn't want to go over the top.”

Mixing Methods, Staying Fresh

Keeghan’s success isn’t built on mileage alone. Her approach to training is notably hybrid.

“Cross training has played a really big role in my training. It's something that's a little bit unique to my training that not everyone does,” she explains. “I'd say like 60% of my training is running, and then 40% of it is cross training.”

That 40% is calculated with precision, using COROS Training Load and heart rate zones to align cross-training efforts to her run sessions. “I try to match the training load that I would get cross training with the training load that I would get running… I look at a lot of heart rate data and try to keep it within the same zones.”

Whether it’s on the elliptical or the bike, every session has a purpose—and COROS helps ensure that purpose is met without overtraining.

Confidence in the Numbers

At a meet like Arcadia, fitness is a given. To compete at the front, athletes need more—they need to be sharp, recovered, and dialed in. Keeghan leaned on her recovery metrics to make sure she was ready.

“Two nights before Arcadia, my HRV was in the green zone, but it was above what it normally is. And then the night before, it was super high. So I think that I was fully recovered and really ready to go.”

She monitored her metrics closely all week, watching her training status shift from optimized to maintaining, and then—on cue—into the performance zone. “That helps me know that my body is ready beyond just the normal signs. This is scientific data that's telling me that I can run a really fast time today. It helps me get out of my head if I don't feel the best.”

Executing a Bold Strategy

With full belief in her fitness, Keeghan made a tactical decision at the start.

“I learned my lesson from last year to get out fast and to be in the front,” she says. “In a race like Arcadia, where there's 36 other girls, one way to manage my energy is to actually use more energy in the beginning, so I don't have to deal with all of the shifts and movement happening in the middle and back.”

She latched onto the lead pack early, held her position, and had confidence in her decision. “Whether I blow up and learn a huge lesson from it or I stick with it and get a big takeaway… I wanted to see what it would be like taking that huge risk.”

After the first mile, the difficulty ramped up. "I kept trying to just focus on the person in front of me, and getting through the next lap, because thinking about four more laps felt like a pretty daunting challenge."

The payoff came in the final laps. Knowing that there was plenty of talent right behind her, Keeghan started her kick early. Her last 800m was a blistering 2:26, with a 71-second final lap that sealed her 4th-place finish.

Beyond the Clock

Keeghan’s success on the national stage is built on more than talent. It’s a commitment to smart training, calculated recovery, and embracing new tools to push her limits.

As the season continues, she remains grounded by her teammates and guided by the numbers.