The Middle School Distance In-Season Training Plan for Cross Country and Track and Field. 

These plans are the prerequisite skills and provide the logical link needed to move on to the high school plans that I have used to produce state champions in every event from the 400 meters to the 3200 meters on the track. Athletes from my high school team have earned over 200 medals at state meet competition and ever broken 4:00 in the Mile. 

I am 100% confident this training plan will bring your middle school team success. 

EVERYTHING you need from a training standpoint is included in this plan. 

The Coaching Distance Middle School Distance for Cross Country and 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 approach and are divided into three groups: 

• Experienced

• Intermediate

• New to Sports

Each day of the training plan includes three sections: 

Pre-Run Routines

• Walking Drills 

• Wallk Drills

The Primary Workout for the day, which includes

• Long Runs

• Recovery Runs

• Tempo Runs

• Iten Fartlek

• 1600m Effort/Rhythm/Pace Reps or Hills

• Time Trials 

• Acceleration (Hill Sprints) 

• Max Speed (20-60m sprints) 

Post-Workout Routines

Strength

• Speed & Plyometric Circuit

• Strength Training (bodyweight)

• Mobility Routine

Included Documents

• User's Guide

• 8 Week In-Season Training Plan w/ detailed, daily training for all three training groups

• Printable Pre/Post Run Routines

• Training Intensity Chart to optimize workouts 

• Race Pace Chart