The Spring 2024 Track & Field In-Season 800m-3200m + 4x400m Training Plan is now available. 
 
This 50-page training plan adheres to the Coaching Distance 400-5k philosphical 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. 
 
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 + 4x400m Track and Field In-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 athletic development 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 Movement Preparation
Workout
Post Run Athletic Development
 
The Primary Workout for the day, which includes
Long Runs
Easy and Moderate Runs
Sub Threshold Runs
Tempo Runs
Lactate Threshold Intervals
CV (5k XC) Intervals 
3200m Effort/Rhythm/Pace Reps
1600m Effort/Rhythm/Pace Reps
800m Effort/Rhythm/Pace Reps
Speed-Endurance (400m Effort) 
Acceleration 
Max Speed 
 
Post-Workout Routines w/ Video Instruction (17 Routines) 
Strength
Weight room 
Kettlebell/Dumbbell/Med ball
Bodyweight
Core/Mobility
Plyometric Training
In-Place Jumps
Skips + Bounds
Dynamic Warm-Up
Mini-Bands
Walking Drills
Wall Drills
Sprint Drills 
Included:
User's Guide
12 Week Training Plan w/ detailed, daily training for all training groups
Printable Pre/Post Run Routines
Training Intensity Chart to individualize workouts 
Race Pace Chart (800-3200m) 
Workout Volume Chart
Chart 1: by weekly mileage
Chart 2: by workout duration
Instructional Pre/Post Run Training Videos (if you're not a D-Crew Member, email jesse@coachingdistance.com to get the ancillary video links)
Lifetime email support