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 190 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: 
8th Graders
7th Graders
6th Graders
 
Each day of the training plan includes three sections: 
 
Pre-Run Routines (w/ video instruction) 
DynaMob
Sprint Drills
 
The Primary Workout for the day, which includes
Long Runs
Recovery/Endurance Runs
Lactate Threshold Fartlek or Intervals
3k/3200m Effort/Rhythm/Pace Reps
1600m Effort/Rhythm/Pace Reps
800m Effort/Rhythm/Pace Reps
Acceleration (Hill Sprints) 
Max Speed (40's) 
Post-Workout Routines (w/ video instruction) 
 
Strength
Plyometric & Power Training
Core Circuit
Stretch Series
 
Included Documents
User's Guide
12 Week In-Season Training Plan w/ detailed, daily training for all four training groups
Printable Pre/Post Run Routines
Middle School-Specific Training Intensity Chart to optimize workouts 
Race Pace Chart
Pre/Post Run Training Videos