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2025 High School Track and Field Off-Season Training Plan: 800m-1600m-3200m
The 2025 Track & Field Off-Season 800m-3200m Training Plan is now available.   This plan covers the 12-week General Preparation Phase and prepare your athletes for the in-season training plan, ensuring they peak when it counts. 
 
This 68-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. 
 
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: 
  • 4th Year Runners
  • 3rd 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
    • Sub T Runs
    • Tempo Runs
    • Lactate Threshold Intervals
    • 5k Effort/Rhythm/Pace Reps
    • 3k Effort/Rhythm/Pace Reps
    • 1600m Effort/Rhythm/Pace Reps
    • 800m Effort/Rhythm/Pace Reps
    • Speed-Endurance (400m Effort) 
    • Acceleration (Hill Sprints)
    • Max Speed 
 
Post-Workout Routines w/ Video Instruction
  • Strength
    • Bodyweight
    • Kettlebell/Dumbbell & Med Ball 
    • Weight Room
    • Plyometric Training
    • Jumps
    • Bounds
Core & Mobility
Restoration 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) 
  • Training Volume Chart (%)
  • Instructional Videos
  • Lifetime email support 

2025 High School Track and Field Off-Season Training Plan: 800m-1600m-3200m

$39.99Price

  • * Want this plan for free?  Join the D-Crew to get the code. 

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