The Track Workout Generator That Knows Your Athletes' Paces
Choose a workout type, pick your athletes, and TrackCoach360 builds a complete session — warm-up, main set, cool-down — using each athlete's actual VDOT pace zones. Print it or take it to the track on your phone.
Free for 14 days · Workout generator included in the Complete plan
Six Workout Types, Covering the Whole Training Spectrum
From aerobic base work to race sharpening, TrackCoach360 generates the sessions a distance program actually runs — each one anchored to the right pace zone for the right adaptation.
Easy Runs
Recovery and aerobic development
Tempo Runs
Threshold and lactate development
VO2max Intervals
Aerobic power at interval pace
Critical Velocity
The bridge between tempo and intervals
Speed Reps
Speed and neuromuscular work
Race-Specific
Sharpening for goal events
Not sure which session to run when? See our guide to track workouts for distance runners.
Anatomy of a Generated Workout
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1
Warm-up
Gets athletes ready before the work begins
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2
Main set
Reps, target paces, and recovery between efforts
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3
Cool-down
Closes the session out properly
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Whiteboard summary
One line that fits on the board: the whole session at a glance
A Complete Session, Not Just a Main Set
Every generated workout is practice-ready: warm-up, main set with paces and recovery, and cool-down. And because coaches still love a whiteboard, each session comes with a one-line summary you can write up before the team arrives.
- Built in seconds — pick a type, pick athletes, generate
- Recovery intervals included, so the intent of the session is never lost
- The whiteboard line turns a detailed plan into something the whole team reads in five seconds
One Workout, Individualized Paces for Every Athlete
Generic templates give your number-one runner and your newest freshman the same splits — which means the workout is wrong for at least one of them. TrackCoach360 builds the session from each athlete's own VDOT, so everyone runs the same workout at the right effort.
- Paces come from each athlete's six VDOT pace zones — not a one-size-fits-all chart
- Auto-group athletes within 3–5 VDOT points so training groups stay tight — see roster management
- Paces refresh automatically as race results come in, so sessions track current fitness
Wondering how to split your squad? Read how to group athletes for workouts.
Built for the Clipboard and the Phone
A workout is no good locked in an app at the wrong moment. Print the full session for your clipboard, or pull it up on your phone trackside — either way, every athlete's targets are right there.
Print It
A clean printout for the clipboard, with the full session and every group's paces.
Phone It
TrackCoach360 works on any device, so the workout travels with you to the track or the trailhead.
A Complete Plan Feature
The workout generator is included in the Complete plan ($19.99/mo). See plan details on the homepage.
Simple Setup
From Blank Plan to Practice in Three Steps
Pick a Workout Type
Easy, Tempo, VO2max Intervals, Critical Velocity, Speed Reps, or Race-Specific.
Pick Your Athletes
Select individuals or whole groups. Each athlete's VDOT determines their targets.
Generate and Go
A complete session appears in seconds — print it, phone it, and write the summary line on the board.
FAQ
Workout Generator Questions
What types of workouts can the track workout generator build?
TrackCoach360 generates six workout types: Easy Runs, Tempo Runs, VO2max Intervals, Critical Velocity sessions, Speed Reps, and Race-Specific workouts. Together they cover the full training spectrum for middle distance and distance athletes across track and cross country seasons.
How are the workout paces determined?
Each athlete's paces come from their own VDOT score, calculated automatically from their logged race results by the VDOT calculator. When you generate a workout for a group, every athlete gets targets based on their actual fitness — not a generic template pace.
What does a generated workout include?
Every workout includes a warm-up, a main set with paces and recovery, a cool-down, and a one-line summary you can write on the whiteboard. It's a complete, ready-to-run practice session.
Can I use generated workouts at the track?
Yes. You can print the workout for a clipboard or pull it up on your phone at practice. TrackCoach360 works on any device, so the session and each athlete's paces are always with you.
Which plan includes the workout generator?
The workout generator is a Complete plan feature ($19.99/mo). The Essentials plan ($9.99/mo) covers roster management, race results, VDOT scores, training paces, predictions, and sharing. Both plans start with a 14-day free trial — you won't be charged until the trial ends.
Can athletes at different fitness levels do the same workout?
Yes — that's the point of individualized paces. The structure of the session is shared, but each athlete runs it at targets from their own VDOT. TrackCoach360 can also auto-group athletes whose VDOT scores fall within 3–5 points so workout groups stay tight.
Tomorrow's Workout, Generated Tonight
Stop rebuilding the same sessions in a spreadsheet. Pick a type, pick your athletes, and walk into practice with a complete plan.
Free for 14 days · Cancel anytime