High School Winter Training Plan Level 4


Winning the mile at my high school state championship is still one of my most cherished running accomplishments. As all coaches will tell you, success in track is often correlated to a smart winter of training. That’s why I created this winter training plan for high school runners getting ready for spring track.

This Level 4 training plan is ideal for an experienced and durable (not injury prone) high school runner, most likely an upper classman. Before starting the plan, you should be used to running 45-60 min on easy days and up to 75 minutes as your longest run. This plan includes 4-7 days of running per week along with recovery/cross-training days. Across the winter, you’ll work on 5 objectives: You’ll build your aerobic base with consistent mileage (with down weeks every 4th week to make sure you stay injury free) and long runs that will build to up to 90 minutes. You’ll also build your leg turnover and running form with leg speed workouts and my running form drills. Your stamina will improve with steady state runs and you’ll build an injury-proof body with my prehab routines. Lastly, you’ll do a bit more fast running than in my summer high school plan so you are ready to begin your track-specific training once your season begins.