Offseason: Winter Base Training for Distance Athletes (12 Weeks)

Event Groups: 800m and longer

The Winter Base Training Phase for Distance Athletes 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. For customized training plans specific to your schedule, you can always Contact Us for special consultation and pricing. Typically, a customized training plan costs about twice as much as the templated version.

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:

– 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

– 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

– An appendix of core and drill references

– PDF format, one week per page. Printer-friendly.

Total Cost: $75

To receive a full 12-week Winter Base Training Plan for high school athletes, please click “Pay with Card” below. Once payment is received, the plan will be emailed to you in PDF format.