Full Year of 5 Training Phases for Distance Runners

Event Groups: 800m and longer (Middle Distance and Distance)

Purchase a full year of training plans for 20% off the price of buying them individually. You will receive one PDF file covering the full year, including the following sections:

General Framework and Reference Materials

Basic philosophy of the training “phases” contained in a year of high school middle distance and distance training and competition
How to determine tempo run pace, mile pace, 5k pace, which inform workout paces
An appendix of core and drill references
PDF format, one week per page. Printer-friendly.

Summer Base Training Plan – 12 Weeks

The Summer Base Training Phase for high school distance and cross country runners is the approximately 12 weeks between the end of spring Track & Field season and the beginning of fall Cross Country season or fall training.
The primary focus during the Summer Base Training Phase is endurance. The athlete with a solid foundation will be able to not just finish the cross country season but peak at the end of it. Endurance workouts focus more on volume and less on speed. They also must be “portable,” as athletes are often traveling with friends and family for vacation, working a summer job and not attending regular daily practices with a team.
What’s included in this section:
- 3 mileage “tracts” to accommodate new and experienced runners. Runners will start at 20, 25 or 30 miles per week and move up gradually throughout the 12 weeks to 43, 55 and 64 miles per week
- Detailed workouts and mileage for each day throughout the 12 weeks for each of the three tracts

Cross Country Season Training Plan – 10 Weeks

The Cross Country In-Season Training Phase is the approximately 10 weeks during which the Cross Country season is in full swing. For most high school teams, this period runs from late August until early November.
During the Cross Country Competition Training Phase, we focus on Speed Endurance. We also will focus on Recovery and Flexibility. While it is the main goal to get faster, it is also very important to maintain endurance as well as avoid injury during this time. Cross Country is an exhausting sport, and proper recovery is every bit as important as the hard training and racing. While there is a training plan to follow, it will be important to encourage the athletes to speak up if their legs don’t feel recovered in time for the next workout or race.
What’s included in this section:
- Modifications for workouts to accommodate newer runners
- Detailed workouts and mileage for each day throughout the 10 weeks
- Chart to help you arrange workouts based on the day of the week your team will be competing in meets
- Two weeks of tapering at the end of the 10 weeks with an Appendix detailing tapering best practices.

Winter Base Training Plan – 12 Weeks

The Winter Base Training Phase for high school distance runners is the approximately 12 weeks between the end of Cross Country season (or Fall training) and the beginning of Spring Track & Field season. For most high school teams, this period runs from early to mid November through the end of January to beginning of February.
The primary focus during the Winter Base Training Phase is endurance. The athlete with a solid foundation will be able to not just finish the track season but peak at the end of it. Endurance workouts focus more on volume and less on speed. They also must be “portable,” as athletes are often traveling for the holidays, not attending regular daily practices with a team, and may or may not have access to an indoor facility or treadmill during inclement weather.
Start this phase slowly after at least a week off at the end of Cross Country or Fall Training, and work up at a rate no more than 10% a week to 40-60 miles, depending on the athlete’s experience, durability and commitment.
What’s included in this section:
- 3 mileage “tracts” to accommodate new and experienced runners. Runners will start at 20, 25 or 30 miles per week and move up gradually throughout the 12 weeks to 43, 55 and 64 miles per week
- Detailed workouts and mileage for each day throughout the 12 weeks for each of the three tracts

Pre-Track Season Training Phase for Distance Runners – 8 Weeks

The Pre-Season Training Phase for high school distance (and cross country) runners is the approximately 8 weeks between the end of Winter Base Training and the beginning of Track & Field season. For most high school teams, this period runs from February through some or all of March.
The primary focus during the Pre-Season Training Phase is “speed-endurance.” We also will focus on core strength and flexibility, as well as continuing to work on endurance. This is a transition period from base training, which consisted of high-volume endurance training, to competition season. The athletes will begin to pick up the speed while keeping the rest between intervals low. Weekly mileage will back off a bit in order to freshen the legs.
What’s included:
- Modifications for each week’s workouts to accommodate newer runners
- Detailed workouts and mileage for each day throughout the 8 weeks

Track Season Training Phase for Distance Runners – 8 Weeks

The In-Season Training Phase (Track Season) for high school distance runners is the approximately 8 weeks during which the Track & Field season is in full swing. For most high school teams, this period runs during April and May. Sometimes competition starts in March. Or your team may participate during the indoor season. For customized training plans specific to your schedule, you can always Contact Us for special consultation and pricing.
During the Competition Training Phase, we focus on Speed Endurance and Speed. We also will focus on Recovery and Flexibility. While it is the main goal to get faster, it is also very important to try to avoid injury during this time. For distance runners, so much work has been done leading up to this phase; it is better to under-train during this time than to have the athlete get injured and not be able to reap the benefits of the year-round work he or she has put in. While there is a training plan to follow, it will be important to encourage the athletes to speak up if their legs don’t feel recovered in time for the next workout or race. Often, athletes compete in 2-3 meets per week, sometimes doubling up on events at every meet. It’s important to pay attention to the wear and tear building up in the athletes’ bodies.
What’s included:
- Modifications for each week’s workouts to accommodate newer runners
- Detailed workouts and mileage for each day throughout the 8 weeks
- Chart to arrange weekly workouts based on when your team will be competing in meets

Total Cost: $233

To receive a full 50-week Annual Training Plan for high school distance runners, please click “Pay with Card” below. Once payment is received, the plan will be emailed to you in PDF format. We usually send the PDF the day your purchase it, but sometimes it can take 24-48 hours. If you have any questions, you can email contact@tandftraining.com.