Cross country and track training plans and coaching tools: The system behind state champions. Now in your hands.
Season plans for grades 5 through 12, from the first summer run through spring track, and the tools that run a program. Built from 25 years of coaching high school distance runners.
Where do you want to start?
The season is ending. The next twenty weeks decide your spring.
The Winter Training Block
Two paths depending on whether you race indoors, four levels, and every session written out.
The summer build starts in June. The planning can start tonight.
22-Week XC Season Blueprint
Your entire season planned to the day: a 10-week summer build, a 12-week season and a championship taper.
The winter block ends at your first outdoor meet. Spring starts there.
P-Scale Track Bundle
The 800, 1600 and 3200 plans together, from the first outdoor meet to the summer base.
Have the plan, the parent meeting and the fueling guide ready before June.
Coach OS Bundle
The five core tools that run a high school season, for $39 less than buying them one at a time.
Your freshman class is decided three years before it arrives.
12-Week Middle School XC Plan
Twelve weeks for grades 5 through 8, with every workout delivered as a game.
- 31 state champions coached
- 25 years coaching distance runners
- USATF Level 2 Endurance Coach
- NH XC Coach of the Year, 2018
- 30-day money-back guarantee
One system, fifth grade to senior year.
Cross country, winter and spring track, planned as one year. Each plan starts where the last one ends, so athletes move from one block to the next without starting over.
High school, June to November
22-Week XC Season Blueprint
Your whole season planned to the day, from the summer build through the championship taper.
- Rookie 30, Returner 40 and Veteran 50 mpw on one team schedule
- Coach cue cards for every workout
- Pace charts for any 5K from 16:00 to 28:00
Grades 5 to 8, August to October
12-Week Middle School XC Plan
Every workout delivered as a game, with one practice plan for grades 5 through 12 on the same field.
- Explorer 15, Builder 20 and Bridge 25 mpw, set by training age
- The Game Manual: 12 games, one page each
- USATF-backed volume, sourced for your athletic director
November to March, new for 2026
The Winter Training Block
The twenty weeks between the last cross country race and the first outdoor meet, written out day by day.
- Two paths: with or without an indoor season
- Four levels set by cross country peak week
- The Winter Kit, Event Guide and Volume Planner included
More for coaches
High school, threshold-first season
Norwegian Method 14-Week XC Plan
Fourteen weeks, four levels and LT1 and LT2 control, for coaches who want the threshold model.
Before the first practice
Pre-Season Parent Meeting Kit
Your parent night, done: the slides, the emails, the handouts and a script for the hard questions.
Spring track, from the first outdoor meet to the first summer run.
The Winter Block ends at your first outdoor meet. These plans pick up there, carry your distance runners through championship season, and hand them to the summer base in June. One event per plan, written out day by day.
- November to March Winter Training Block Last cross country race to the first outdoor meet. See the Winter Block
- April to early June Spring track plans First outdoor meet through championship season, by event.
- June Summer base Week 1 of the 22-Week XC Season Blueprint. See the Blueprint
- Every high school plan includes:
- Training calendar
- Coaching methodology, explained
- Dynamic warm-ups
- Strength training
- Race strategy for the event
- Full pace calculator with every athlete’s splits
High school
800m Plan
Two laps that need both engines. Built for the runner who lives between speed and endurance.
High school
1600m Plan
The mile, built from your first outdoor meet to your last.
High school
3200m Plan
Eight laps, built on the aerobic base your runners carried out of cross country and winter.
P-Scale Track Bundle
The 800, 1600 and 3200 plans together, so every distance runner on your track roster has a plan for their event.
$117 separately. You save $18.
- 800m Plan
- 1600m Plan
- 3200m Plan
Middle School Track Plan
Twelve weeks of 800m and 1600m training for grades 5 to 8, in three levels. Race pace, a little at a time.
Buying more than one? Start with a package.
Every package is a one-time purchase that covers your whole coaching staff and team.
Covered by the 30-day guarantee, like everything in the store.
Season Blueprint
The flagship cross country plan on its own.
One plan, three athlete levels
- 22-Week XC Season Blueprint
- Free updates to the Blueprint
Coach OS
The five core tools that run a high school season.
$178 value. You save $39.
- 22-Week XC Season Blueprint
- HS Distance Runner Fueling Guide
- Pre-Season Parent Meeting Kit
- Athlete Training Log and Journal
- College Recruiting Toolkit
- Free updates to all five
P-Scale Track Bundle
The high school 800m, 1600m and 3200m plans together.
$117 value. You save $18.
- 800m Plan
- 1600m Plan
- 3200m Plan
For high school runners and their families.
Fuel the season, then plan what comes after high school.
The 30-day guarantee works at home too. If it isn’t useful at your kitchen table, reply to your receipt email for a full refund.
Athletes and parents
HS Distance Runner Fueling Guide
Cafeteria strategy, race-day timing and a season fueling map built for real high school life.
Families, grades 9 to 12
College Recruiting Toolkit
A grade-by-grade timeline, coach email templates and a school tracker, from first email to signing day.
Want a custom training plan built for you?
Custom plans written for one runner.
Personalized 3-Month Training Plan
For one runner, 800m to marathon. Built around your goal race and history, delivered in 5 business days.
In their words.
[Katherine’s quote]
[Sarah’s quote]
[Peyton’s quote]
The 30-day use-it-with-your-team guarantee
Run it with your actual roster. If it doesn’t save you hours in the first month, reply to your receipt email for a full refund. No forms, no questions.
Questions coaches ask about the plans.
Something else? Send me a note and I’ll answer it myself.
I’ve never coached cross country. Can I run the Blueprint?
It was built for exactly that. Every week is laid out day by day, with the mileage calculated for three levels and cue cards telling you what to say at the start of each workout.
I coach middle school and high school. Which plan do I need?
Both, and they work as one system. The middle school plan includes a practice structure for grades 5 through 12 on the same loop, and hands athletes to the Blueprint already using the same gears and level names.
Are the track plans out yet?
Yes. The high school 800m, 1600m and 3200m plans are on sale now: $39 each, or $99 for all three in the P-Scale Track Bundle.
How do the track plans fit with the Winter Block?
They pick up where it ends. The Winter Block runs from your last cross country race to your first outdoor meet. The track plans carry your distance runners through the outdoor season and hand them to the summer base in June, so nobody starts over between seasons.
What if my championship meets fall on different weeks?
The Blueprint’s structure slides to fit. Races start after a full training week, there’s a mid-season down week, VO2max work stays in the final third, and a three-week taper lands on your championship weekends. You move the labels, not the logic.
Can I share these with my assistant coaches?
Yes. Your purchase covers your coaching staff and team. Please don’t redistribute outside your program.
Is this a subscription?
No. Every product is a one-time purchase with free updates. Buy it once and use it every season you coach.
Not buying today?
Take the one-page cold policy I use, ready to send to your athletic director before the first icy morning. Free and editable.
Or read the free winter training guide.
Or start with a free 12-week plan: middle school.