The CoPacer W&M Distance Plan is an up to four year, 52 weeks per year phased training plan designed to prepare high school runners to meet the typical profile of recruited W&M long distance runners.

The plan provides weekly workout, pace and mileage guidance throughout the XC and Track & Field seasons and off-seasons. Workouts are calibrated to each season's phases (base training to championships), and paces and mileage are determined relative to the target program's strength and your current PR's.

The plan is intended to supplement your school's official program. Your coaches are ultimately your best resources so be sure to consult them on your training plan.

These paces are calculated based on the graph between your current (or estimated) PR's and the benchmark times for your goal college, adjusted for the week of the season. They can be used in conjunction with the workouts suggested on this page or with those provided by your coach. If you find that you're consistently underperforming or overperforming the paces, you may want to change your target college.