Cross country and track training plans for coachesOne system, all year. The High School Distance Bundle.
From the first summer run to the last track race. The 22-Week XC Season Blueprint, the Winter Training Block and the P-Scale 800m, 1600m and 3200m Plans: five plans that hand off season to season.
- 31state champions coached
- 25 yearscoaching high school distance runners
- USATF Level 2Endurance Coach
- Coach of the YearNew Hampshire cross country, 2018
Summer and fall
June to November. The summer base, the season and the championship taper.
22-Week XC Season Blueprint
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.
Norwegian Method 14-Week XC Plan
A 14-week Norwegian-style threshold plan adapted for high school cross country: four athlete levels, 56 weekly templates, a coach's guide and athlete workout sheets.
Winter
November to March. From the last cross country race to the first outdoor meet.
Winter Training Block
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.
Spring track
March to June. Twelve weeks to the goal race in the 800m, 1600m and 3200m.
P-Scale Track Bundle: 800m, 1600m and 3200m Plans
All three P-Scale high school track plans in one purchase: six PDFs and three full pace calculators, in one pace language for your whole distance group. $117 bought separately.
P-Scale 800m Plan
A 12-week high school 800m training plan in four levels, peaking at 20, 24, 28 and 34 miles a week. A Coach's Guide, day-by-day schedules and a pace calculator that writes every athlete's splits.
P-Scale 1600m Plan
A 12-week high school 1600m training plan in four levels, peaking at 24, 28, 34 and 40 miles a week. A Coach's Guide, day-by-day schedules and a pace calculator that writes every athlete's splits.
P-Scale 3200m Plan
A 12-week high school 3200m training plan in four levels, peaking at 27, 32, 38 and 45 miles a week. A Coach's Guide, day-by-day schedules and a pace calculator that writes every athlete's splits.
Middle school
Grades 5 to 8, built to feed your high school program.
Middle School Track Plan
A 12-week middle school 800m and 1600m plan for grades 5 to 8, in three levels peaking at 115, 155 and 180 running minutes a week. A Coach's Guide and day-by-day schedules.
Middle School XC Coach's Kit
A 12-week middle school cross country plan for grades 5 to 8: day-by-day schedules for three levels (Explorer 15, Builder 20 and Bridge 25 miles a week), a Game Manual with 12 games and a Coach's Guide.
Coach tools
The parent meeting, the fueling talk and the recruiting process.
Pre-Season Parent Meeting Kit
A complete pre-season parent meeting: a 16-slide editable deck, a word-for-word script, a family handout and seven email templates.
HS Distance Runner Fueling Guide
Cafeteria strategy, race-day timing and a season fueling map built for high school distance runners, with worksheets keyed to the free nutrition calculators.
College Recruiting Toolkit
A grade-by-grade recruiting timeline, coach-contact email templates, a school tracker spreadsheet and an NCAA and NAIA rules cheat sheet for distance running families.
For athletes and families
One runner, one plan, written by a USATF Level 2 coach.
Personalized 3-Month Training Plan
A custom 12-week plan built around one runner's goal race, history and schedule by a USATF Level 2 coach. 800m to marathon. Delivered in five business days.
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.
Questions
Questions coaches ask about the plans.
Something else? Send me a note and I'll answer it myself.
Where do I start?
With the season you're in. The Winter Block starts the week after your last cross country race. The track plans count back 12 weeks from your goal race. The Blueprint starts with the first summer run in June. Coaching all three? The HS Distance Bundle has them all.
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 for four levels, with 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 plans use the same gears, and Bridge athletes learn the P-Scale they will use in high school.
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.
Can I share these with my assistant coaches?
Yes. Your purchase covers your coaching staff and team. Please don't redistribute outside your program.
Can my school or booster club pay?
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. Every product is a one-time purchase with free updates. Buy it once and use it every season you coach.
Not buying today?
Start with something free.
Take the one-page cold policy I use, ready to send to your athletic director. Or start with a free plan: the Rookie cross country season or the middle school season.