Athletics training plan for track and field

Athlete sitting on the track and talking to his coach, who is holding a tablet

Season planning

Athletics training plan for indoor and outdoor seasons

Many track and field athletes have two peaks a year, the indoor season in winter and the outdoor season in summer, in other words double periodization. In Tletify's training planning you create the phases yourself, for example preparation, indoor season, second preparation and outdoor season. Every week gets a planned volume in hours and a planned intensity in percent, shown as a curve across the season.

Competitions and tests appear as points in the calendar, main competitions carry a star, and a countdown shows the days to the next important start. Before a peak, “Create competition preparation” suggests reducing weekly volume in stages over several weeks while intensity stays unchanged. You see a preview first and apply it only if it fits.

Focus areas, objectives and strategic notes for the season
Training camps, absences and travel days in the calendar
Save the macrocycle as a template and reuse it next season
Export as PDF and CSV (for Excel)

App microcycle view: one session with the sections warm-up, jumps and accelerations

Training week

Coordinate sprints, jumps and throws within one week

The microcycle shows the week as a calendar: sessions with a start time, plus training camps, absences and competitions without a fixed time as all-day entries. You split a session into sections, such as warm-up, jumps and accelerations. Every exercise gets its own parameters, for example distance, time, rest, jump height or contact time, and planned and actual stay separate for every set.

With Pro you send one program to up to 20 athletes in a training group, the same for everyone or with individual values. The exercise library with more than 1,600 exercises covers speed, jumps, running technique, strength and mobility. It does not include technique drills for single events such as high jump or discus; you add those as your own exercises.

Copy a week, with progression in kg or percent if you like
Ground contacts and tonnage tracked as their own axis next to sRPE load
Drag sessions around the calendar on your computer

Athlete jumping over a row of low hurdles on the track, a coach with a tablet next to him

Performance tests

Sprint and jump tests with timing gates and wind

The test catalog holds around 150 tests, many of them common in track and field: sprints from 5 to 100 m, flying sprints over 10, 20 and 30 m, countermovement jump, squat jump, drop jump with contact time and RSI, standing long jump and four medicine ball throws. For strength there are 1RM tests such as squat and power clean.

You import timing gate results as a file, splits and jump series as a measurement series. For each test you record location, time of day, wind and temperature, so you can put sprint times into context across the season. With several athletes you get a ranking, each athlete sees only their own values, and personal bests go into their body profile.

Several exercises and athletes in one test session
Create your own tests when one is missing
Measurable objectives detected automatically once reached
Export tests as PDF and CSV

Competitions

Review competitions with several events per athlete

You create a meet once, with location, level from local club to world class and priority from build-up competition to main competition. Each athlete gets their events, for example 100 m and long jump, each with its own result: as a time, as a distance for lengths and heights, or as points, with the placing if you want it. This is also how you record the single events of a combined event.

When a result meets a measurable objective, Tletify detects it and notifies athlete and coach. In the analysis (Pro) you see the last 14 days before a competition and the seasonal trend of weekly load with competition markers, so you can check how the preparation for a peak really went. More on competition planning.

Results as time, distance or points, with units converted automatically
Main competitions marked with a star in the macrocycle
Create competitions and enter results in the app as well

Questions and answers

Are there technique drills for single events?

No. The exercise library contains general athletic, strength and mobility material, including exercises for speed, jumps and running technique. You add technique drills for high jump, hurdles or discus as your own exercises. This works on every plan, including Basic.

Can I import times from timing gates?

Yes. Tletify reads timing gate files in CSV or TXT format, among others from Microgate (including Witty and Optojump), Brower and Freelap, plus a generic format. Splits and jump series land as a measurement series directly in the athlete's test.

Can I work with youth athletes?

Yes, with safeguards: maximal tests with one repetition under load are locked for athletes under 16. Messaging is locked under 14 and possible from 14 to 15 only with parental consent; parents can read one-to-one conversations through a personal link.

Do my athletes see the load metrics?

No. The acute:chronic workload ratio (ACWR), monotony, strain and the form curve are visible only to coaches on Pro or Team, and only with the athlete's permission. Athletes see their own readiness, daily check values and personal bests. Read more about training load management.

Who built Tletify?

Tletify is made in Ortisei in Val Gardena (South Tyrol). Behind the idea are Alexander Demetz, a former Italian national team decathlete, software developer and designer, and Alex Verginer, an Olympic bobsleigh athlete, sports scientist and strength and conditioning coach.