High school distance training plans · XC, winter and trackA full year of training. One system.
The 22-Week XC Season Blueprint, the 20-Week Winter Training Block and the P-Scale 800m, 1600m and 3200m Plans. Five plans that hand off season to season, from the first summer run to the last track race.
- Instant download
- Four full P-Scale Pace Calculators included
- 30-day money-back guarantee
- 31state champions coached
- 25 yearscoaching high school distance runners
- USATF Level 2Endurance Coach
- Coach of the YearNew Hampshire cross country, 2018
How the year runs
Five plans that hand off season to season.
Each plan ends where the next one starts. Your athletes never start over, and you never write a season from a blank page again.
22-Week XC Season Blueprint
A 10-week summer base, a 12-week season with down weeks already placed, and a three-week taper onto your championship weekends.
- Rookie, Returner, Veteran and No Summer
- A pace calculator sets every pace from one 5K
Hands off to winter the week after the last race.
Winter Training Block
Twenty weeks from the week after the last cross country race to the first outdoor meet. Path A if you race indoors, Path B if you don't.
- Rookie, Returner, Veteran and No Fall Season
- Five named gears, no stopwatch in the cold
Hands off to spring at the first outdoor meet.
P-Scale 800m, 1600m and 3200m Plans
Twelve weeks to the goal race in each event. One race and one goal per athlete, and the calculator writes every split.
- Beginner, Returner, Veteran and Experienced
- Three full P-Scale Pace Calculators
Hands off to the summer base in June.
Only in this bundle
The crosswalk: one page that ties the seasons together.
The Blueprint and the track plans write every pace as a P number. The Winter Block uses five gears, because nobody should hold a stopwatch in the cold. The crosswalk puts them side by side. Read across a row to carry any pace from one season to the next.
| P-Scale | Summer and fall: Blueprint | Winter: gears | Spring: track plans | 19:00 5K, per mile |
|---|---|---|---|---|
| Easy (P62 or slower) | Easy | 1 Chat | Easy | 7:40+ |
| Steady (P70 to 75) | Steady (LT1) | 2 Steady | Not in the track plans | 6:57 to 7:14 |
| P80 | Threshold (LT2) | 3 Strong | P80 Threshold | 6:40 |
| P90 | Aerobic power. Current 5K race pace, the anchor | 4 Race, race day only | P90 Aerobic power | 6:07 |
| P100 | Estimated from the 5K | Race day only | P100 Mile pace, reset by the week 3 time trial | 5:34 |
Five of the crosswalk's twelve rows. The full page adds P85 to P115, hills and strides, the 400m splits and how each season sets the scale.
A look inside
Real pages from all three seasons.
The Blueprint's Rookie season, a winter calendar and the first two weeks of the 1600m plan. Every level in every plan gets pages like these.
What you get
Everything in the bundle.
The same files and calculators as buying each plan on its own, plus the crosswalk.
22-Week XC Season Blueprint
The Coach's Guide, the Day-by-Day Schedules and the Blueprint Pace Calculator. Every day of all 22 weeks, written out for four levels.
See the Blueprint · $59 on its own
Winter Training Block
The Coach's Guide, The Calendars, The Winter Kit, the Event Guide and the Volume Planner.
See the Winter Block · $59 on its own
P-Scale 800m, 1600m and 3200m Plans
A Coach's Guide and Day-by-Day Schedules for each event, plus three full P-Scale Pace Calculators.
See the track plans · $99 on their own
The P-Scale crosswalk
The Blueprint's zones, the winter gears and the track P numbers side by side, with a worked example for a 19:00 5K runner.
The 30-day use-it-with-your-team guarantee.
Run it with your actual roster. If it doesn't earn its keep, reply to your receipt email within 30 days for a full refund. No forms, no questions.
The math
$38 less than buying them separately.
One purchase covers your whole staff and team, every season you coach.
| 22-Week XC Season Blueprint | $59 |
|---|---|
| Winter Training Block | $59 |
| P-Scale Track Bundle: 800m, 1600m and 3200m | $99 |
| Bought separately | $217 |
| HS Distance Bundle, with the crosswalk | $179 |
Levels
Every athlete has a level in every season.
Each plan keeps its own levels, set by what that season asks of the athlete. The start-here page that comes with your files shows where each athlete lands in each plan.
| Plan | Placed by | Levels |
|---|---|---|
| 22-Week XC Season Blueprint | Summer running history | Rookie (30 miles a week), Returner (40), Veteran (50), and No Summer, which joins at week 11 from 12 miles a week and reaches Rookie by week 19 |
| Winter Training Block | Cross country peak week | Rookie (25 to 32), Returner (33 to 42), Veteran (43 to 55), and No Fall Season for athletes who didn't run cross country |
| P-Scale track plans | Training history, not grade | Beginner, Returner, Veteran and Experienced, with peaks set for each event |
Who it's for
Built for the coach who has them all year.
Built for
- High school coaches who run cross country, winter and track distance
- Programs with an indoor season, and programs without one
- Head coaches who want assistants working from the same pages
- Coaches tired of rebuilding the plan every season
Not built for
- Middle school athletes. See the Middle School Track Plan and the Middle School XC Coach's Kit.
- Coaches who only have one season. Each plan is sold on its own
- An athlete in pain right now. Localized bone pain means a physician first
Questions
Questions coaches ask about the bundle.
Something else? Send me a note and I'll answer it myself.
Is it the same as buying the plans one at a time?
Yes. You get the same PDFs, the same spreadsheet and the same four calculators as the separate plans, plus the one-page crosswalk, which is only in this bundle.
Which plan do I open first?
The one for the season you're in. In November that's the Winter Training Block: week 1 is the week after your last cross country race. The start-here page that comes with your files walks you through it.
How do the levels line up from season to season?
Each plan places athletes its own way: summer history for the Blueprint, cross country peak for the Winter Block and training history for the track plans. The start-here page shows where each athlete lands in each plan.
What do the calculators need?
One recent 5K per athlete for the Blueprint calculator. One recent race and one goal per athlete for each track calculator. Each one puts the athlete's split next to every rep, every day. The links and passwords come in your receipt email.
Can I share it with my assistant coaches?
Yes. Your purchase covers your coaching staff and team. Please don't redistribute it outside your program.
Can my school or booster club pay for it?
Yes. Your receipt arrives by email and works for reimbursement. If your school needs an invoice or purchase order first, contact me and I'll send one.
Is this a subscription?
No. It's a one-time purchase with free updates. Buy it once and use it every season you coach.
HS Distance Bundle
The year starts the week after your last race.
Start with the season you're in. Five plans, one pace language, one purchase for your whole staff.