Today on the podcast is Lily Alder.

Lily is a senior out of Timpview High School in Provo, Utah, and is committed to run for the legendary BYU Cougars in 2026. One of the most decorated high school athletes to come on the show, Lily has put together an incredible resume over the past year—she’s the Nike Outdoor Nationals Mile Champion, Brooks PR Mile Champion, Utah State Champion in the 800, and the 44th Woodbridge Invitational XC Champion. As we head into November, Lily stands as one of the top contenders not only in Utah, but on the national stage.

In this episode, Lily and I go deep on her training philosophy, which focuses on longevity and long-term development. Interestingly, she splits her workload evenly between running and cross-training, a balance that’s helped her stay healthy and perform consistently at the highest level. We also dive into her breakout spring season, how she handles pressure in championship moments, and what’s next as she gears up for the biggest races of her senior year.

Lily brings an incredible mindset and maturity to the sport, and her story is one that every young athlete can learn from.

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I hope you enjoy this episode of The Sunday Shakeout with Lily Alder.