The 2026 Track & Field Off-Season 800m-3200m Training Plan is now available.   This plan covers the 12-week off-season period which includes the 8 Week General Preparation Phase along with weeks 1-4 of the Specific Preparation Phase.  This plan will prepare your athletes for the in-season training plan, ensuring they peak when it counts. 
 
This 46-page training plan adheres to the Coaching Distance 400-5k philosophical system that I have used with my high school teams to produce state champions in every event from the 400 meters to the 3200 meters on the track and 5k Cross Country on the grass. 
 
Athletes from my teams have earned over 200 medals at state meet competition and our most recognizable runner, Simeon Birnbaum, finished his high school career as one of the top Cross Country runners in the US along with having perhaps the best range in history, running 8:34.10 for 2 miles, 3:57.53 (Mile), 3:37.93 (1500m) and 1:47.97 for 800 meters. 
 
I am confident this training plan will bring your team success. EVERYTHING you need from a training standpoint is included in this plan. 
 
The Coaching Distance 800m-1600m-3200m Track and Field Off-Season Training Plan trains all bio motor skills (Stamina, Speed, Strength, Suppleness and Skill) in a systematic fashion to produce healthy, strong, fast and aerobically fit distance runners.  
 
Workouts have a long-term approach and are divided into four groups: 
3rd & 4th Year Runners
2nd Year Runners
1st Year Runners
 
Each day of the training plan includes three sections: 
Pre-Run Routines (w/ video instruction) 
DynaMob
Mini-Band Routine
Walking Drills
Sprint Drills
Wall Drills
 
The Primary Workout for the day, which includes
Long Runs
Easy and Moderate Runs
Tempo Runs
Lactate Threshold Intervals / Fartlek 
CV or 5k XC Intervals/ Fartlek
3200m Effort/Rhythm/Pace Reps
1600m Effort/Rhythm/Pace Reps
800m Effort/Rhythm/Pace Reps
Speed-Endurance (400m Effort) 
Acceleration 
Max Speed 
Hill Sprints 
 
Post-Workout Routines w/ Video Instruction
Strength
Bodyweight
Kettlebell/Dumbbell & Med Ball 
Weight Room
Plyometric Training
In-Place Jumps
Skips & Bounds
Core & Mobility
Rope & Roll Routine
 
Included:
Comprehensive User's Guide
12 Week Training Plan w/ detailed, daily training for all four training groups
Printable Pre/Post Run Routines
Training Intensity Chart to individualize workouts 
Race Pace Chart (800-3200m) 
Instructional Videos
Lifetime email support