Build the season.
Not the spreadsheet.
Periodization frameworks, workout libraries, and free planning tools for high school cross country and track from a USATF Level 2 coach who’s still on the line in November.
Roster Tier Sorter
Paste your squad with season bests. Get training groups split where the roster actually separates.
Nothing leaves your browser.
Pace groups, not volume. How far and how many reps is a separate decision, set by training age.
Get every athlete’s paces and group by nameUp next · September to November
The Winter Training Block
Your last race is weeks away. The twenty weeks after it decide your spring. Two paths depending on whether you race indoors, four levels, and every session written out.
Up next · December to January
22-Week XC Season Blueprint
The summer build starts in June. The planning can start tonight. A 10-week summer build, a 12-week season and a championship taper, planned to the day.
Up next · February to March
Spring track distance plans
The winter block ends at your first outdoor meet. Spring starts there. Separate plans for the 800, 1600 and 3200, plus middle school distance events.
Up next · April to May
Coach OS Bundle
Have the plan, the parent meeting and the fueling guide ready before June. The five core tools that run a high school season, for $39 less than buying them one at a time.
Up next · June to August
12-Week Middle School XC Plan
Your freshman class is decided three years before it arrives. Twelve weeks for grades 5 through 8, with every workout delivered as a game.
Free tools coaches open before practice
No account, no app. The free tools and guides had more than 55,000 visitors in the past 12 months.
Heat and humidity adjuster
How much to slow down for temperature and dew point so athletes stay at the right effort. The most-used tool on the site.
Open toolTraining paces: LT1 and LT2
VDOT, vVO2max, LT1, LT2 and every training zone from one recent race. For a whole squad, use the Roster Tier Sorter above.
Open toolXC summer plan generator
A week-by-week summer base plan for each athlete, built from a starting mileage and a cap.
Open toolRunner nutrition calculator
Daily calorie, carb, protein and fat targets based on weekly mileage. Built for growing distance runners.
Open toolYour entire XC season, planned to the day.
You don’t design a season. You open the page, read the week, and coach. A 10-week summer build, a 12-week season, and a taper timed to your championship weekends, mapped out for every experience level on your roster.
- 154 days planned, with printable, post-on-the-wall schedules
- Rookie (30 mpw), Returner (40) and Veteran (50) groups train together
- Lydiard base, Daniels dosing and Norwegian threshold control
- Coach cue cards: what to say and which red flags to watch for
- Pace charts for any 5K from 16:00 to 28:00
Built over 25 years and 31 state champions. Not theory from a consultant. A framework you can run on Monday.
Less than a single clinic registration. And roughly forty hours you won’t spend building plans in a spreadsheet.
See what’s inside the Blueprint Or see a free sample weekHow they train
Real athletes. Real data. The methods behind podium performances.
Josh Kerr training: the mile world record blueprint
How Josh Kerr broke a 27-year-old world record on 65 to 70 miles a week, why his coach skips lactate testing and double days, and what a simple system teaches every coach.
Read case study
Cooper Lutkenhaus: the 30-mile blueprint for the 800m
How 16-year-old Cooper Lutkenhaus ran 1:42.27 for 800m on just 30 miles per week. Inside the Chris Capeau training system and its progressive step-down lactate clearance.
Read case study
Sean Brosnan’s training system: how Newbury Park built a dynasty
The system that challenges three things coaches believe without questioning: that base training should be slow, that the 7-day week is the natural cycle, and that mileage accumulation is the primary driver.
Read case studyGet the preseason meeting template and meet day checklist.
Start your season organized. Download the parent meeting agenda and meet-day checklist I use, plus my weekly coaching notes every Saturday.
- Preseason meeting template for coaches (slides and agenda)
- Cross country meet day operational checklist
- Weekly periodization and threshold training notes
- Exclusive training plan discounts for subscribers