Yes. CoPacer was built with the assumption that many high school runners will be expected to follow their coach’s training plan, at least while in season. If you’re one of them, CoPacer can help make your training better through tailored pace and mileage recommendations each week.
Training Paces are calculated based on your current PR’s, grade level and target college, compared with the performance data of thousands of college runners, to intelligently determine the paces to run each workout in order to hit your goal times.
Mileage recommendations take into account all of the above plus the phase of the season to ensure that you’re running the appropriate amount of miles each week to achieve your goals and peak when the races matter most.
Training Paces are calculated based on your current PR’s, grade level and target college, compared with the performance data of thousands of college runners, to intelligently determine the paces to run each workout in order to hit your goal times.
Mileage recommendations take into account all of the above plus the phase of the season to ensure that you’re running the appropriate amount of miles each week to achieve your goals and peak when the races matter most.
Currently, CoPacer only offers training for long distance runners, but if there is significant interest in plans for middle distance or sprinters, the framework can be adapted for sure.
CoPacer’s training paces are tuned to your goal college’s benchmark times, so if you find that you’re consistently unable to complete workouts at the given pace, it’s likely that you’re not ready yet to meet that college’s benchmarks and should consider a different school’s plan, at least for the time being.
Conversely, if the suggested workouts seem too easy, or the weekly mileage too low, you may want to reach up for a stronger program/plan to follow.
Conversely, if the suggested workouts seem too easy, or the weekly mileage too low, you may want to reach up for a stronger program/plan to follow.
Yes. One of the great things about CoPacer is that the plans are continuous and ongoing, so as long as you’re at least in 9th grade and haven’t graduated from high school yet, you can jump in at any time. Just remember to update your event PR’s with your current stats so that the plan is appropriately recalibrated.
Yes, college coaches often don’t fill their rosters until the summer. If you can hit the paces of your target college by the end of senior year, it’s likely you're qualified to compete for a spot on the team.
Always contact coaches for official information.
Always contact coaches for official information.
CoPacer’s training plans are the product of my years of research into running science and training methods. I credit the work of the following experts/resources for specific influence on the plan's construction:
Amy Gaffigan (Phases)Jason R. Karp, Ph.D. (Periodization)Scott Christensen (Microcycles)Jack Daniels (Training Zones)
Amy Gaffigan (Phases)Jason R. Karp, Ph.D. (Periodization)Scott Christensen (Microcycles)Jack Daniels (Training Zones)