Complete Track and Field

At Last! The Truth About Planning More Effective Training for Your High School 400m Runners…Even with Your Short 12 Week Season, Mid Week Dual Meets and a Team Full of Wannabe 100m Runners

Discover the “Missing Link” to Consistent Improvements in Your High School “Long Sprints” Program

As a high school 400m coach, it can be hard to find consistent success.

After all, it takes time to get kids in proper shape.

And you’ve got countless forces conspiring against you…

Adding insult to injury, most of the training information you’ve tried to implement was created by college and elite level coaches who have none of your limitations…

…on their team full of Freaks, the likes of which will never set foot in your program!

It’s not their fault, but it doesn’t help your situation, either…

Wait, what’s that you ask, elite level coach?

What do I do for fall training?

Mostly, I sit in a dark corner praying my best runners don’t tear an ACL during soccer practice.

Wow, college coach, you have 4 months of practice before your first meet? That sounds amazing!

Because I have 4 dual meets in the next two weeks. But, hey, who needs to practice? Kids love to puke after their races. It builds character.

Lord have Mercy, that’s a beautiful weight room that you have…right next to your track! Are those power racks, platformsand bumper plates? Sweet!

Yeah, we’re hooked up too…

See that closet over there with the rusty dumbbell propping the door open? No, Coach, it’s not snowing in there! That’s just leftover asbestos. Don’t worry about us, though.

We’re hardcore.

All kidding aside, I think you get my point.

The truth is, for those of us coaching large groups of inexperienced kids, consistent success depends on improving our understanding of how to effectively respond to the unique set of circumstances found in our short and unpredictable high school seasons.

For starters, we don’t really coach ’400 meter runners’, do we? No, we have ‘long sprinters’.

(I consider a ‘long sprinter’ anyone whose primary event is 200, 300 or 400…and we can debate the 600)

Sure, they may run the open 400 at the Championship Meet. But, long before that day arrives, we need them to be viable dual meet point scorers in events ranging from 100 up to 800 meters…

…without diluting the 400 meter specific qualities they’ll need in order to be competitive during Championship Season.

On the surface, it sounds like a losing battle. Because, under their current approach, that’s what most high school long sprints coaches are currently engaged in.

However, there’s a solution to every problem.

In my quest for answers, I’ve discovered a fascinating irony.

The source of your athletes’ greatest limitations…

…has emerged as the key that unlocks a surprisingly simple process of generating program changing results.

Because their baselines are so low, the secret to eliciting confidence boosting short term results, while setting the stage for long term athletic development, lies in adhering to the KISS principle:

Keep it simple, stupid.

As you begin to increase your understanding of these concepts and successfully apply them in your program, you’ll spend less and less time and energy beating your head against the wall in a futile attempt to find answers to questions the most successful coaches don’t even think about.

Is ‘short to long’ better than ‘long to short’?

Is it bad to do over distance like repeat 600s?

Are you supposed to go out hard in the first 200 or run more even splits?

Instead of trying to be fancy, I’ve developed my program around a few basic principles which have proven to give me the most ‘bang for my buck’ over the course of time.

To see exactly what I mean, take a few minutes and watch this video for a comprehensive look inside the approach that has worked extremely well with my long sprinters, regardless of our limitations.


Complete 400 Meter Training

The Complete 400 Meter Training for High School program is delivered digitally, i.e., it’s an Online Program. This way you can access the program from any computer with Internet access. But, you also have the option to download all the materials to a storage device. So you don’t need to be online to watch.

The program has five primary components. Three of the five are broken into a series of video modules which are separated by topic. How I chose the specific topics presented in the program stems from the results of a survey I sent to thousands of high school sprints coaches. I asked which questions they had and based on all the responses (and there were a ton!), I crafted the program around addressing the general and specific issues important to coaches in situations similar to yours.

Component #1 – Unlimited Q&A Support

Once you order, you’ll create a unique username and password granting you access to the secure site where the program is hosted. Once inside, you’ll, of course, have access to all of the information contained in the program.

Most importantly, each section contains a distinct area for you to post your questions about that particular topic. As part of your purchase, I will answer all of your training questions as they come up. So you won’t be left on your own to piece together any information.

If you’re confused about a topic, ask your question and I’ll give you answers.

If you have a specific question about your own program or situation, I’ll help you work through it. At some point during the season, we all have questions about which workout to do and when. One answer or clarification could have a significant impact on your athlete’s season.

Additionally, you’ll be able to see my answers to other peoples’ questions. So the program has a built in mechanism organically adding valuable new content and information as people participate.

Component #2 – Workout Planning for the 12 Week High School Season

Broken into five separate video tutorials, this Component is the backbone of the program. Here I’ll lay out everything you need to know about how to set up your season, establish short and long term goals, choose the right workouts based on time of year and ensure your athletes peak at the right time.

To make things as clear as possible and serve as the foundation for the section, I created a full 12 week program which I use as the model for our discussion. Not only do I show you how to progress your workouts, but I explain the methodology for each day, each workout and each training phase for the entire 12 week season.

And, yes, I cover how to plan around dual meets!

In this video, I’ll show you:

  • How to create an Annual Plan preventing your workouts from steering off course
  • 3 specific reasons your Annual Plan will save you time and frustration once the season gets under way
  • The truth about ‘training themes’ (and whether or not you really need to worry about creating one for each training phase)
  • Why paying too much attention to the ‘training phases’ is both a distraction and a waste of time at the high school level…and what you should be focusing on instead
  • The #1 reason you should ignore the ’12 week high school season’ in order to focus on a much bigger prize…
  • A unique way of looking at each class of athletes in order to maximize the potential of each kid as they progress through your program
  • How to treat an athlete’s failure to perform based on two important distinctions…make a mistake here and it could ruin your relationship with that athlete
  • And much, much more!

In this video, I’ll show you:

  • 5 specific types of workouts you must run within each 7 day microcyle
  • How one change in my workout structure led to the most successful ‘long sprints’season of my coaching career (and why you should consider the same change)
  • Why aerobic work and distance runs may make your life easier during the first week (or two) of the season
  • A compelling reason why your Wednesday practices (assuming no meet this week) should never last more than an hour
  • How to choose the right pace/percentages for all of your interval workouts, regardless of distance or prescribed rest
  • Why both volume and intensity must start relatively high from the first week of practice
  • And much, much more!

In this video, I’ll show you:

  • Exactly how to train around dual meets without falling behind in training…regardless of when or how densely they’re scheduled
  • The #1 workout adjustment you should make once you reach this part of the season
  • How to minimize hamstring, groin and hip flexor injuries by eliminating these specific workout types
  • 2 factors to consider before scheduling a workout the day before a meet
  • A simple reason why it may be a mistake to change training phase focus during Week 5 of the season
  • 3 compelling reasons for reducing (or even eliminating) extensive tempo runs from your program (and what you must replace them with)
  • And much, much more!

In this video, I’ll show you:

  • The #1 rule about ‘Peaking’ at the right time
  • 2 reasons to consider allowing your athletes to choose their own workouts during the last few weeks of the season
  • A frequently overlooked reason why race modeling at goal pace before the Championship meet could lead to a disaster
  • Pros and cons of running the workout/s in groups vs running them one at a time (and how this can make or break your training session)
  • Detailed breakdowns of my 3 favorite ‘Championship Season’ (peaking) workouts
  • Why the way you talk to your athletes at the end of the season plays a greater role in their success the workouts they do
  • And much, much more!

In this video, I’ll show you:

  • 3 principles I (mostly) adhere to, regardless of primary event or experience
  • The truth about ‘compatible and complementary’ training, i.e., whether it’s acceptable to mix energy systems when dual meets throw off your training
  • How to get kids stronger when you have limited or inferior weight room facilities…or none at all
  • My Top ‘bang for your buck’ exercise worth focusing on in the weight room
  • Exactly why your weight room sessions should never last more than 45 minutes
  • The specific type of strength and power development work you should never do after a tough lactic acid workout
  • And much, much more!

Component #3 – How to Motivate Your Athletes to Fully Buy into Your Program

The biggest mistake high school coaches make is wasting time and energy searching for solutions to problems that don’t exist.

You can write the most beautiful annual plan or the most individualized and specific workouts the universe has ever known.

But, if your sprinters secretly hate the 400, fear the 400 and/or don’t possess the level of inner confidence proven to fuel great performances, they’ll still get beat by inferior athletes running inferior workouts who Believe they’re going to run faster.

I’ll be honest:

I don’t excel at writing workouts. I don’t need to. Or try to.

The season is less than three months (and that’s only for your very best runners) of training little kids with low training ages. They don’t need nuanced workout progressions because they’re too inexperienced to absorb or apply that much detail.

The real secret to my success is simple:

I’m really good at motivating kids. At developing self confidence. At inspiring them to buy into the program, system and philosophy… hook, line and sinker.
At making track practice a place they want to be.

That’s why they perform so well and improve so much. Because their default expectation is that they will achieve their goals.

So, I don’t have to threaten, beg or plead with them to work hard or train hard.

I have to threaten, beg and plead with them to take a break between seasons and enjoy their summers off.

That’s why I don’t stress the specific workout details. As long as you’re not ignoring commonly accepted science, that will take care of itself. And I’ll show exactly what to do and when. Instead, I focus my energy on what I call:

‘The Periodization of Expectation’

It’s not a random process. There’s a system and technique to it. The same as developing acceleration or Olympic Lifting technique.

I do and say certain things at certain times in certain ways to certain people based on their current ability to receive and apply the lesson.

Here’s how I break it down in the Program…

In this video, I’ll show you:

  • Why you, the coach, set the baseline for the amount of confidence and expectation found in your athletes
  • The Top 2 limiting beliefs keeping kids from wanting to compete in the event (when you change this, you’ll double or triple the size of the event group)
  • My ‘No Fail’ 3 step process for getting kids excited to run the 400…and thinking it was actually their idea!
  • An easy way to establish which kids have the ‘heart’ for the event (don’t let one or two half-assed races determine the answer.)
  • Why you must start changing how they perceive the 400 on the first day of practice or you’ll make your job twice as difficult
  • And much, much more

In this video, I’ll show you:

  • A commonly used statement you must never allow your athletes to get away withwithout making this specific correction
  • How to identify, correct and progress your athletes through the Four Levels of Self Talk
  • The key to converting your female athletes into the wild animals they secretly want to be
  • 5 reasons ‘negative acceptance’ is crippling your athletes’ confidence and a simple technique to change it
  • Why memorizing your athletes’ goals and personal bests immediately makes them work harder
  • A step-by-step process for turning ‘impossible times’ into reasonable goals
  • And much, much more!

In this video, I’ll show you:

  • benchmarks you must achieve in your athletes’ minds before they will fully buy what you’re selling (but once they do, they’re customers for life!)
  • A simple reason you can never show frustration when athletes ask repetitive questions or fail to execute a skill or movement pattern
  • Why all feedback should be served in the form of a ‘Criticism Sandwich’ (and how to pull it off successfully)
  • The secret to quickly finding something positive to say…even when there’s nothing positive to say!
  • ‘fool proof’ method for growing your program numbers without being accused of‘recruiting’ or ‘stealing‘ athletes from other sports (there’s lots of haters out there!)
  • How to run a positive program while keeping kids fully accountable for the performances (some efforts and performances don’t warrant sunshine and lollipops!)
  • And much, much more!

Component #4 – How to Execute the Perfect Race Plan (200m, 300m, 400m)

If your long sprinters don’t understand how to distribute their effort over the course of the entire race, they won’t run their fastest times. But, as they become more comfortable with the pacing of their events, the Personal Bests will start flowing.

So, I included full, detailed and highly descriptive breakdowns of how to run the 200, 300 and 400m races.

Now, full disclosure:

You can find these videos on the internet for free. So this isn’t exclusive information. However, now you’ll have it all in one place. No need for saving links or doing a search each time. Plus, you have the option to download the file. So you can share them with your athletes, post them on your team page or show them at practice so you can answer questions.

And if you have specific strategy questions related to a particular athlete, I’ll be glad to answer those questions.

Additionally, I created an exclusive video discussing Relay Strategy Options, focusing on the 4x200m and 4x400m relays.

I’ll break down:

  • The 2 most popular methods for structuring your relay team
  • Whether or not to use a ‘blind’ or ‘sighted’ handoff in the indoor 4x200m
  • How to decide where to place your ‘stud’ based on certain specific variables (you never want to ‘waste’ your fastest runner)
  • How to deal with inexperienced underclassmen who earn a spot on the team
  • And much, much more

Component #5 – Additional Support Materials

I’m also adding some extra information I think you’ll find helpful. This includes:

  • The Full 12 Week Sample Program I go over in the Modules. Instead of having to scroll through the videos, you can go directly to the sample plan to take workouts and see what your options are based on time of year and meet schedule. It’s always nice to have a well written plan to look at during those times you’re just not sure what you want to do!
  • My Top 3 Favorite Workouts by Training Category – I know you want sample workouts. And many are covered in the 12 Week Plan. But to give you more options, I give you three of my favorite workouts in each category of training such as Speed Development, Special Endurance I & II, Speed Endurance, Alactic Short Speed Endurance, Intensive Tempo and Extensive Tempo. It’s unlikely you’ll have the time to do all these workouts in one standard high school season!I even write asummary for each section, explaining where and when I might use the particular workouts, as well as how to modify them and tips for how to run them successfully in your practices.
  • An Annual Plan Template you can use to outline your season and refer to in order to keep coloring between the lines all season.

If you’re a high school 400m coach like me, this is the ‘missing link’ to your long sprints program. I live in the same world you do. I know your struggles, frustrations and limitations. How hard it is to figure out what to do when your only resources are college philosophies that just don’t apply.

That’s why I cover all the planning training questions we just don’t see addressed in programs created by coaches working in traditional collegiate and elite level settings.

And if you’ve been coaching for a while, you know that the opportunity to get all your questions answered is worth the cost of admission! So click below and you’ll be watching in a matter of moments!

Now, I understand why you may be hesitant.

The Internet can be a shady place full of shady characters trying to scam you with some terrible information.

And you may not know where I fall on that spectrum.

Of course, you can do a quick Google search of my name and see that I’m the Real Deal.

But here are some ‘quick stats’ that will help eliminate your concern.

Coach Latif Thomas

Now those are just a handful of the Titles and Records some of my athletes have set. I could keep going with more Champions and a slew of event Finalists, but I think you can see that I’ve had good success with long sprinters. (And none of these suburban high schools have had more than 1100 total kids, so I’m not blessed with a large urban population to pick from.)

Because of that success, I’ve been invited to speak at some of the biggest track and field coaching clinics here in the US, including:

Order now for only $147 $99

But, what if you still don’t like the program?

I released my first coaching program back in 2004. So if my information wasn’t useful or I was running a sketchy operation, I wouldn’t be in this position.

But, I’ll make a deal with you.

Here’s my:

100%, No Questions Asked, Money Back Guarantee

Order my Complete 400 Meter Training  for High School Program, right now. Watch the videos. Ask your questions. Take your notes.

After 60 days, if you don’t think it’s worth the money, ask for a refund and I’ll give you back your full purchase price.

Because the program is housed online, there’s no effort on your part. Just send an email and let me know.

You don’t have to find any DVDs or box them up. You don’t have to go to the Post Office and pay to send them back.

It couldn’t be any easier. I’m taking on all the risk.

I’ve shown you what’s in the program.

I’ve offered to answer all of your questions, for life!

I’ve shown you that I’ve gotten great results in the Real World.

I’ve offered to give you your money back if you don’t like it.

And there simply isn’t any other program created for High School 400m runners (long sprinters) by a real life ‘in the trenches’ High School sprints coach that addresses your specific wants, needs and concerns.

So order the program now. And help give your athletes the confidence to set new Personal Bests, break some Records and win some Titles this season!

Order now for only $147 $99

In track,




Coach Latif Thomas

P.S.  The season may be a couple of months away, but the coaches who win year in and year out are already planning the upcoming season. It’s never too early to start getting better!

P.P.S Sprinters are impatient people! We want everything yesterday! But, when you order now, you can start watching any of the videos in less than 5 minutes! You know how hardcore successful coaches are. As you read this, your competition is already taking notes!

P.P.S Remember, I’m a high school coach, too. I understand how tight your budget is. And I don’t want to stick you with something you don’t want. If you think this program is crap, just let me know within the next two months and I’ll give you your money back.

I’m not going anywhere. I’ll be in the forum answering questions and I certainly don’t want everyone to see you cussing me out if I don’t honor my word.

Order now for only $147  $99



There are some coaches that have asked if they could have the program shipped to them directly, so they could have the program on DVD. We now offer the option. If this is you, and you want to get the entire program on DVD instead of the digital version, you can ORDER HERE

There are some slight differences between the DVD Version and the Digital Version though:

The great news is, even if you choose the DVD option, we will not charge you more (even though our costs go up).  So, if you would rather have this entire program on DVD, order below.

Get the DVD Version for $99