The Blueprint

Program

Drafted by

Season

Revision

Training Architecture

Blueprint · Cover Sheet

C-0

Cover

Run by Numbers

A training architecture doesn’t tell you where to drive a nail. It tells you what has to hold weight.

What to collectData families & metrics

When to collect itReview cadence & triggers

How to respondDecision protocols & actions

Pace definitions% of 1600m time

Shared terminologyCommon vocabulary for all

Entry → Development

Development → Varsity

Championship Ready

Sheet Index

“Coaching is the continual reconciliation between intended transformation and emerging reality.”

Program

Season

The Impossible Goal

Purpose: North Star

1/10

Sheet

The Gap

Purpose

The Impossible Goal

Specific, demanding, and rooted in real evidence from your actual roster.

The Goal Statement

is the key to ,
and it’s possible by .

The 9 Proofsdrafted by the coach during the design phase, before the goal is ever presented

1. What makes this goal uniquely challenging?

2. Why is this goal attainable for us?

3. How will this benefit us as a team?

4. Why haven't we done this before?

5. What stands in our way?

6. What makes this our moment?

7. What's your plan, Coach?

8. What do we do today?

9. What happens if we don't go for it?

Sheet ReferencesREF 1-A

Spec: Build, Don’t Borrow · Ch. 2 Architecture DesignerView demo →Capacity ProfilerView demo →

Demonstrations are free to view. No account needed.

Program

Season

The Training Architect

The person who draws the blueprint

2/10

Sheet

The Gap

Foundation

The Training Architect

Your identity and strong opinions are the source code of the architecture.

Identity Statement

I’m a(n) coach who

by .

Five Strong Opinions“I believe _ about training. So, I always _.”

Area	I believe…	So, I always…
Training Philosophy
Athlete Development
Team Culture
Competition
Non-Negotiable

Sheet ReferencesREF 2-A

Spec: Build, Don’t Borrow · Ch. 3

Program

Season

Adaptation Protocol

Training Model · What & Why

3/10

Sheet

The Gap

Training Model: What & Why

Adaptation Protocol

The capacities your target event demands and their order of emphasis, every capacity defined in your own words.

The Performance Training Graphthe tool. Move the slider; nothing else changes.

Performance Training Graph (PTG)

The slider · target event

Set your target event and the training roles assign themselves.

Marathon

Half

10K

5K

3200vVO2max

1600

800

400

Endurance

Stamina

Aerobic Power

Speed

Max Velocity

AeT82%

vLT87%

vVO2max100%

Layer 1: physiological zones (% VO2max). Layer 2: race paces. Layer 3: training roles, assigned by the slider relative to your target event.

Capacity Profiledominant first

Capacity #1:

My definition

Why it matters for this event

Capacity #2:

My definition

Why it matters for this event

Capacity #3:

My definition

Why it matters for this event

Capacity #4:

My definition

Why it matters for this event

Translation Layersystem → pace → role → how you verify it with your eyes

System / zone	Pace prescription	Training role	Observation method

Sheet ReferencesREF 3-A

Design withRole ExplorerView demo →Capacity ProfilerView demo →

Decide withWorkout TranslatorView demo →Workout SelectorView demo →

Demonstrations are free to view. No account needed.

Program

Season

Periodization

Training Model · When

4/10

Sheet

The Gap

Training Model: When

Periodization

Planned in advance, in full, with specific dates. The planned route from Point A to Point B is the drift baseline.

Phase 1:

Start date

End date

Capacity emphasis

Iteration 1

Dates

Goal of this iteration

Progression rule

Phase 2:

Start date

End date

Capacity emphasis

Iteration 1

Dates

Goal of this iteration

Progression rule

Phase 3:

Start date

End date

Capacity emphasis

Iteration 1

Dates

Goal of this iteration

Progression rule

Sheet ReferencesREF 4-A

Design withArchitecture DesignerView demo →Progression ExplorerView demo →

Decide withWorkout SelectorView demo →Density & Complexity ExplorerView demo →

Demonstrations are free to view. No account needed.

Program

Season

Weekly Structure

Training Model · Where

5/10

Sheet

The Gap

Training Model: Where

Weekly Structure

One container per phase. The week your athletes experience changes when the season does. Jobs, not workouts.

Weekly container for phase:

Day	This day's job	Why it's here: what it sets up or recovers from
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Weekly container for phase:

Day	This day's job	Why it's here: what it sets up or recovers from
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Weekly container for phase:

Day	This day's job	Why it's here: what it sets up or recovers from
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Sheet ReferencesREF 5-A

Weekly Structure InterpreterView demo →

Demonstrations are free to view. No account needed.

Program

Season

Technical Standards

Training Model · How: Form

6/10

Sheet

The Gap

Training Model: How (Form)

Technical Standards

How your athletes move: the standards you hold and the cues that teach them.

Form Standards

Standard	The cue that teaches it	Where it lives in the week

Sheet ReferencesREF 6-A

None. Running form is your craft, and good resources for it exist beyond this system. This sheet is where you record what you decide.

Program

Season

Race Execution Model

Training Model · How: Compete

7/10

Sheet

The Gap

Training Model: How (Compete)

Race Execution Model

One plan per race, kept for the season. Break each race into whatever segments you see fit.

Race:Date

Segment (you define it)	The plan for this segment

Sheet ReferencesREF 7-A

None. Race tactics are your craft, and good resources for them exist beyond this system. This sheet is where you record what you decide.

Program

Season

Athlete Development Pipeline

Standards for each level

8/10

Sheet

The Gap

Athlete Development Pipeline

Entry standards, exit standards, and constraints for each level. Movement is gated by readiness, never the calendar.

Level 1:

Entry standards

Exit standards

Constraints

Level 2:

Entry standards

Exit standards

Constraints

Level 3:

Entry standards

Exit standards

Constraints

Sheet ReferencesREF 8-A

Design withSpec: Build, Don’t Borrow · Ch. 25

Decide withWorkout ModifierView demo →Capacity ProfilerView demo →

Demonstrations are free to view. No account needed.

Program

Season

Feedback System

How you know it's working

9/10

Sheet

CoachIQ

Feedback System

The Blueprint plans the season in advance.

The Feedback System keeps it in contact with reality, in season, every week. That’s a living system, not a planning document.

What to collectData families & metrics

When to collect itReview cadence & triggers

How to respondDecision protocols & actions

I run the Feedback System with my own team right now, inside a tool called CoachIQ. It releases this fall. When it does, this sheet comes alive, and the Blueprint you’re building is already the architecture it plugs into.

Program

Season

Language & Definitions

Common vocabulary for all

10/10

Sheet

The Gap

Language & Definitions

One meaning per term, used the same way every time.

Pace Definitions

My term	Defined as (e.g., % of 1600m time)	What it means / when we use it

Shared Terminology

Term	What it means in our program

Every sheet you can defend is yours. Every sheet you can't is borrowed.

Sheet ReferencesREF 10-A

Spec: Build, Don’t Borrow · Ch. 4–5 Role ExplorerView demo →

Demonstrations are free to view. No account needed.

The Blueprint

The Blueprint

Sheet Index

The Impossible Goal

The Goal Statement

The 9 Proofsdrafted by the coach during the design phase, before the goal is ever presented

The Training Architect

Identity Statement

Five Strong Opinions“I believe ___ about training. So, I always ___.”

Adaptation Protocol

The Performance Training Graphthe tool. Move the slider; nothing else changes.

Capacity Profiledominant first

Capacity #1:

Capacity #2:

Capacity #3:

Capacity #4:

Translation Layersystem → pace → role → how you verify it with your eyes

Periodization

Phase 1:

Phase 2:

Phase 3:

Weekly Structure

Weekly container for phase:

Weekly container for phase:

Weekly container for phase:

Technical Standards

Form Standards

Race Execution Model

Race:Date

Athlete Development Pipeline

Level 1:

Level 2:

Level 3:

Feedback System

Language & Definitions

Pace Definitions

Shared Terminology

The Blueprint

Sheet Index

The Impossible Goal

The Goal Statement

The 9 Proofsdrafted by the coach during the design phase, before the goal is ever presented

The Training Architect

Identity Statement

Five Strong Opinions“I believe ___ about training. So, I always ___.”

Adaptation Protocol

The Performance Training Graphthe tool. Move the slider; nothing else changes.

Capacity Profiledominant first

Capacity #1:

Capacity #2:

Capacity #3:

Capacity #4:

Translation Layersystem → pace → role → how you verify it with your eyes

Periodization

Phase 1:

Phase 2:

Phase 3:

Weekly Structure

Weekly container for phase:

Weekly container for phase:

Weekly container for phase:

Technical Standards

Form Standards

Race Execution Model

Race:Date

Athlete Development Pipeline

Level 1:

Level 2:

Level 3:

Feedback System

Language & Definitions

Pace Definitions

Shared Terminology

Five Strong Opinions“I believe _ about training. So, I always _.”

Five Strong Opinions“I believe _ about training. So, I always _.”