Training plans · PDF
The season, written out.
A 12-week indoor plan for high school sprinters, hurdlers and jumpers. Hard and easy days, simple lifts, and every meet week already planned out. Built so any coach can run it.
Written by Josh Colley, NCAA All-American & Professional Athlete
- weeks
- 12
- pages
- 32
- days a week
- 5
- Delivery
- PDF by email, in minutes
Pick your season
One price. Every day written.
12 weeks
Indoor 12-Week Plan
$65
one-time, yours to keep
A 12-week indoor plan for high school sprinters, hurdlers and jumpers. Hard and easy days, simple lifts, and every meet week already planned out. Built so any coach can run it.
- Three 4-week cycles with a testing Monday in each
- Tempo pace chart read off the athlete's 200m
- Meet-week rules that cover every week of the season
- Warm-ups, cooldowns and circuits on one page
- Weeks 1 to 12 written day by day, lifts included
In-app version coming. The PDF is ready today.
12 weeks
Outdoor 12-Week Plan
$65
one-time, yours to keep
The outdoor follow-up to the indoor plan. Built around a league meet on Tuesday or Wednesday and an invitational on Friday or Saturday, so you always know what to do each day.
- Weeks 1 to 3 reload, 4 to 8 compete, 9 to 12 districts and states
- Max velocity every Monday, speed endurance when there is no league meet
- Tempo the day after the league meet
- Every meet week planned around both meets
- Lifts included, two days a week by the end
In-app version coming. The PDF is ready today.
Both seasons · save $30
Indoor + Outdoor Bundle
$100
one-time, yours to keep
Both 12-week plans. Indoor through the championship, then outdoor through states, with the same structure all year.
- Indoor 12-Week Plan (PDF)
- Outdoor 12-Week Plan (PDF)
- Same warm-ups, tempo chart and meet-week rules across both
- $30 less than buying them one at a time
In-app version coming. The PDF is ready today.
Or every plan in the app · Curated Training Programs · $49 every 4 weeks
Every plan, every drill on video, every set logged, and a coach on the other end. The first block drops December 31.
Free sample
Prefer it in your inbox?
Get the Indoor 12-Week Plan sample as a PDF. Run it with your group, then decide.
Questions
Before you ask
How do I get the file?
It is emailed to you within a few minutes of paying, as a PDF attachment. Create a free account and it is also waiting in My plans.
Can I print it?
Yes. Every week is on its own page so it prints clean and reads on a phone.
What if I want the in-app version?
Buy the PDF now; when the in-app version is ready it shows up in My plans for everyone who owns the plan.
Caliberate