Track & Field practice plan

60-Minute Distance Running Practice Plan

A distance group workout with a structured warm-up, a tempo run and strides.

60 minutesHigh school distanceFocus: Tempo and aerobic strengthConditioning
Warm-upConditioningWater breakDrillCool-down

Equipment

Stopwatch · Track or measured loop

The plan, block by block

1. Warm-up

Warm-up

12 min0:00 - 12:00
  1. 10-minute easy jog
  2. Dynamic drills
Coaching points
  • Easy pace, conversational
2. Conditioning

Tempo run

25 min12:00 - 37:00
  1. 20 minutes at comfortably hard pace
Coaching points
  • Even splits
3. Water break

Water break

2 min37:00 - 39:00
4. Drill

Strides

8 min39:00 - 47:00
  1. 6 x 100m relaxed fast
Coaching points
  • Smooth form
5. Cool-down

Cool-down

13 min47:00 - 60:00
  1. Easy jog
  2. Stretch and core

Coach's notes

Tempo pace should feel like a 7 out of 10 effort. Runners should finish feeling they could do more.

How to adapt this plan

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