Here Are the Key 400/800 Workouts and Progressions You've Been Searching For...

Pace continuum Ron Grigg 400/800 training

Are you giving your athletes the best workouts for them...or the ones that work best for your background and beliefs?

Now that you have the seven fundamental laws serving as the foundation of combo 400/800 (and 600) training, you'll be able to make immediate adjustments to your philosophy and approach to training.

But, that's only one small part of successfully planning and implementing training for your 400/800 runners.

Smart coaches are able to optimize their workout progressions and leverage training effects to their full capacity, leading to massive improvements across the board.

If you're not seeing the progress or Championship Season performances you expect of your athletes and yourself...

...or if you're not even sure what to change or what to change it to...I'm going to show you exactly what you need to do...

...TODAY... less than 60 minutes.

Yup, once you watch (20 Time Atlantic Sun Conference Coach of the Year) Ron Grigg's exclusive seminar "Key Factors in Coaching Combo 400/800 Runners", you'll be able to write superior speed, power, and endurance themed workouts within the hour.

Even if you're an experienced sprints or middle distance coach, I promise that once you see Ron's 'Energy System Continuum based on VO2 Max',  you'll be writing more specific and more efficient workouts than ever before.

But more on that in just a bit.


I Want You to Know That This is Different


Honestly, it is.

With information about training freely flowing all over the internet these days, you may be thinking you've seen this before. But trust me...this is unique.

One you see Ron's approach to training...

...once you watch him lay it all out and have the slides and training details in your hands...'ll be generating the types of results he does.

In fact, Grigg has made the Dolphins track program a beacon in the Atlantic Sun Conference by winning the A-Sun Indoor and Outdoor Championships in each of the last 10 seasons – earning “Coach of the Year” in all 20 of those titles, as well as, earning the United States Track and Field and Cross Country Coaches Association South Region Women’s “Coach of the Year” in 2008.

Since taking over as head coach, Grigg has directly coached more than 120 conference champions in track and more than 250 all-conference performances. The program has also produced greater than 300 Atlantic Sun All-Academic performers during that time.

Success starts with understanding the characteristics of these types of athletes...

...and where their individual strengths and weaknesses may lie...

400-800 training Ron Grigg

Already, it's clear that one size does not fit all.

Some runners won't respond well to distance runs and long repeats...

...and others will thrive on it.

Take this one simple understanding and after you watch Ron explain how the pace continuum works using VO2 max as the constant...

pace continuum 400-800 Ron Grigg'll understand how to train the qualities you want for the group as a whole...

...while using different types and formats of workouts tailored to the individual strengths and weaknesses of each athlete.

Now it's time for you to get started.

And to make it easy for you, Ron is going to do what no organization outside of Complete Track and Field is doing.

He's not going to just ramble and tell stories for 45 minutes while you hope to pick up an idea or two...

...He's going to take you step by step, start to finish, from 10k pace through maximum velocity, handing you the specific workouts, paces and progressions you'll use to engineer a giant leap forward with your 400/800 coaching.

Soon, the entire atmosphere of your training group will improve for the better.

And YOU will have done it...

And YOU will be able to do it over and over again, with all of your athletes...

...regardless of age, gender, talent, or body type.

But to do it, you'll need Ron's 400/800 progressions "video checklist"...

The Ultimate Video Cheat Sheet For Revolutionizing Your 400/800 Program


Actually, to call it a "video checklist" doesn't do it justice.

This is more like a "checklist on STEROIDS." (The only acceptable type!)

In this presentation, you'll get...

Detailed breakdowns for each of the 10 progressions on the Pace Continuum...including date vs goal pace specific workouts.

Exactly how to calculate Critical Velocity and other paces (with charts based on 400 and 800 PR so you don't have to do the math).

How, when, and why to teach top end speed technique...from posture to wicket drills to workout options.

The secret to using 'Hybrid 400/800 Training'...workouts that don't fit neatly into previously defined definitions, use a combination of paces and systems while     manipulating rest to elicit specific results.

Ron's exclusive formula for creating '3 Pace Mixed-Rep' workouts. (Trust me, you'll look forward to your kids' faces when you announce that today they're running "THE BLENDER!")

Full set of presentation slides so you can follow along or pull times and paces at your convenience.

...and sooooo much more!

Most importantly, we don't wash our hands with you as soon as you pay for the program.

To make sure you get the most out of this information, we're offering you a benefit you won't find anywhere else...

...Unlimited Q&A access to Coach Grigg.

That's right.  Unlimited.

When you have a questions about the content in the program or about planning training for your own athletes, post your question and Coach Grigg will quickly get back to you.

(I have staff who monitor the site for questions and will contact Ron as soon as you post it.)

If you're uncomfortable posting questions, we still have you covered. All questions and answered are listed below the video so you can see what other coaches are asking and also read Ron's response.

You'd be surprised how many people have the same questions you do. And this has proven to be a treasure trove of helpful hints, tips, and ideas.

Whether you're a young coach just getting your feet wet...

...or you've been coaching so long you don't remember what it's like to sleep in on a Saturday...

Ron's unique take on 400/800 training combined with unparalleled access to him all but guarantees significant growth this season and beyond.

With so many layers involved in coaching this event group, I wouldn't dive into another season using last year's approach.

I mean it.

Don't Write Another 400/800 Workout Without This Program...


Frankly, if you're not completely confident in your volumes, intensities, and rest intervals, it's too easy to under-train, burn out or injure your athletes.

And we don't want that to happen to you or your athletes!

These events aren't fun to train for to begin with. And we want you and your athletes to CRUSH IT!

Fortunately, at Complete Track and Field, coaches who create our programs have proven track records over many years. We've done the work, made the mistakes, and figured out what works (and what doesn't). And believe me, we made our fair share of mistakes along the way.

...and we do this stuff for a living!

That's why we're careful to focus on WHAT WORKS, in simple, easy to follow instructions so you can implement these workouts and strategies with all your athletes, today and into the future.

We don't hoard our ideas and successes. We want to help the sport get better.

And that starts with helping you access the information you want.

Normally our Digital Program Design Plans sell for $39 - $99, but for a very limited time I'll let you have instant access to this program for just $9.

Yup, Just $9 ...


Literally, you can get a slightly disappointing sandwich for lunch or you can access a proven system for getting your combo 400/800 runners onto the podium.

The choice is yours...

Click the "Add to Cart" button and start running more efficient workouts at your next practice...


Frequently Asked Questions

Still sitting on the fence? Here are answers to some of the most commonly asked questions...

  • q-iconWhat's the 4/8 Program Blueprint?

    It’s not quite a course and it’s definitely not some cookie cutter sample plan or generic report…

    …the 4/8 Program Blueprint is like a “video checklist on Steroids!”

    Here’s how it works:

    20 Time Atlantic Sun Conference Coach of the Year created and delivered a 400/800 specific presentation for HS and college coaches at the 2016 Complete Track and Field Clinic.

    -He takes you step by step, start to finish, from 10k pace through maximum velocity, handing you the specific workouts, paces and progressions you’ll use to engineer a giant leap forward with your 400/800 coaching.

    -Delivered digitally, stream the program or download the video for offline viewing and follow along with a PDF of the presentation slides.

    As you watch or at any point during your season, post your questions for Coach Grigg and get answers in order to get the most out of the materials.

    This program is all red meat and no fluff. If you want a random list of workouts or want to watch people fight over who’s smarter, I can point you to some blog posts and forums. The 4/8 Program Blueprint is about telling you exactly what works and how to quickly and easily implement it into your program.

  • q-iconWhy $9?

    If you’re thinking “$9 is cheap…what’s the catch?” then here are three reasons that should put your mind at ease:

    1. $9 puts this information within the reach of everyone… from youth and high school coaches, parents coaching their kids, and athletes training themselves. (I’ve coached HS for over 15 years…I fully understand your budget limitations and need to get maximum bang for your buck!)

    2. It weeds out the freebie-seekers. We only want serious coaches who want to take action and improve themselves, their kids, and our sport. In my experience, charging anything… even if it’s just a buck… gets rid of 99% of the information vampires.

    3. I tested it and $9 motivated the largest number of people to take a chance on one of our programs for the first time. (What can I say, I’m a coach and a business man. In both arenas, I test and measure my efforts in order to get the best results. #truth)

    I also believe once you experience Ron’s 4/8 Program Blueprint, you’ll want more and… maybe just maybe… you’ll come back, buy more programs like this one and possibly even upgrade to one of our Complete Programs which we have for all events and event groups.

    But, that’s it.

    No fine print. No “hidden trials”… no hoodwinking or bamboozling. Just the content you need and the results you and your athletes want.

  • q-iconIs there a guarantee?

    Yes…all our programs come with a 90-day, no-questions-asked guarantee.

    I want to be clear – if you aren’t happy for any reason, just let us know and we’ll give you your money back. Of course I don’t think it’ll come to that, but if you’re even slightly worried if this program applies to you or your situation, then please rest easy. This program meets your needs and expectations or you get your money back. No questions asked.

  • q-iconHow long will it take to get access to the 4/8 Program Blueprint?


    As soon as you place your order, you’ll be sent an email with your login and access information.

    If this is your first Complete Track and Field program, you’ll create your own username and password. As soon as you submit that information, you’ll be taken directly to your program and materials.

Hurry...Get the 4/8 Program Blueprint Now!!

Order now and get:

  • A to Z blueprint for planning and progressing training along the pace the entire pace continuum...
  • Full Q&A support and access with Coach Grigg
  • 24/7 access on any device
  • 90-day money back guarantee. No matter your reason.

...all for just $39 $9. Click the "Add to Cart" button now for INSTANT ACCESS!


Latif Thomas

Owner - Complete Track and Field
Co-Director - Complete Track and Field Clinic

USATF Level II (Sprints, Hurdles, & Relays)
USTFCCCA Event Specialist (Sprints, Hurdles, & Relays)
USTFCCCA Certified Strength & Conditioning Specialist