High school track training plans · 800m, 1600m and 3200mYour whole distance group. One pace scale.
All three P-Scale track plans in one purchase. Each is 12 weeks in four levels, with its own Coach's Guide, day-by-day schedules and full pace calculator. One race and one goal per athlete, and every split is written for you.
- Instant download: six PDFs
- Three full P-Scale Pace Calculators
- 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
Three plans
One plan for each event. The same scale in all three.
Each plan is built for its event, with its own volume, its own reps and its own readiness check in week 11. All three use the same P zones.
P-Scale 800m Plan
Speed every week, two thirds aerobic, and a race plan 200m by 200m.
- Beginner 20, Returner 24, Veteran 28, Experienced 34
- Readiness check: 600m at goal pace in week 11
See the 800m plan · $39 on its own
P-Scale 1600m Plan
Twelve weeks to the mile. Rolling 200s at goal pace, and wide at the start, narrow at the finish.
- Beginner 24, Returner 28, Veteran 34, Experienced 40
- Readiness check: 1000m at goal pace in week 11
See the 1600m plan · $39 on its own
P-Scale 3200m Plan
A Lydiard base under the same scale. An even middle and a fast finish.
- Beginner 27, Returner 32, Veteran 38, Experienced 45
- Readiness check: 2000m at goal pace in week 11
See the 3200m plan · $39 on its own
Peak weeks in miles. Each plan places athletes by training history, not grade.
One scale
Why one pace language matters on a track team.
Every pace is a P number, a percent of the athlete's current mile. P100 is mile pace. P90 is 10% slower. P110 is 10% faster. Your 800m runner and your 3200m runner hear the same words at the same practice.
Start from a real race.
Enter one recent race per athlete. A time trial in week 3 resets mile pace, and after that only a race or a PR changes it.
Read the P number.
P80 is threshold. P90 is aerobic power. P100 is mile pace. The number tells the athlete how hard. The calculator tells them how fast.
Set the goal. Rehearse it.
Each athlete gets a goal pace after the trial. Race-pace work grows late in the season, and week 11 checks they're ready.
A look inside
Real pages from all three plans.
What you get
Six PDFs and three calculators.
The same files and calculators as the three plans bought one at a time.
Three Coach's Guides
The P-Scale zone by zone, placing athletes and moving them between levels, and race strategy for each event.
Three sets of Day-by-Day Schedules
Four levels and 12 weeks for each event. Every day with its session, its routines and its miles.
Three full P-Scale Pace Calculators
One race and one goal per athlete in, a season of splits out. Team sheets for any day, and week sheets that print.
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.
Coaching all year?
The HS Distance Bundle: the Blueprint, the Winter Block and all three track plans for $179.
A full year in one system, from the first summer run to the last track race. $38 less than buying them separately, plus the P-Scale crosswalk that ties the seasons together.
Questions
Questions coaches ask about the track bundle.
Something else? Send me a note and I'll answer it myself.
Is it the same as buying the three plans?
Yes. Six PDFs and three full calculators, the same files you get with each plan on its own, for $18 less.
Do I need all three?
If your distance group runs more than one event, yes. One pace language means one warm-up, one set of words and one team sheet for the whole group. If every athlete runs the same event, buy that plan on its own.
What do the calculators need?
One recent race and one goal per athlete. The links and passwords come in your receipt email.
When do the plans start?
Twelve weeks before your goal race. Count back from your championship. The Winter Training Block ends at the first outdoor meet, so the two hand off cleanly.
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.
The rest of the year
Winter Training Block · $59
A 20-week winter plan for high school distance runners, from the last cross country race to the first outdoor meet. Two paths, with or without an indoor season, and four levels.
22-Week XC Season Blueprint · $59
A 22-week high school cross country plan: a 10-week summer base, a 12-week season and a three-week taper, written day by day for four levels. A pace calculator sets every athlete's P-Scale paces.
P-Scale Track Bundle
Week 12 is the race. Count back from there.
Three events, four levels each, every split on every rep. One purchase covers your staff and team.