Discover the "New Rules" For Planning High School Sprints (100-400) Workouts...

Biomotor skills

Have you recently updated your program design operating system... or are you still trying to stay current with an obsolete training model?

Now that you have the workout planning cheat sheets for both short (100/200) and long (200/400) sprints, 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 developmental sprinters.

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

...season after season.

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 my exclusive seminar "Key Factors in Program Design for HS Sprinters (100-400)", you'll be able to write superior speed, power, and specific endurance themed workouts within the hour.

Even if you're an experienced sprints coach, I promise that once you hear me explain why you must run back to back speed days with short sprinters...

...and hear why (and how) "stacking" your short speed endurance workouts may be the missing link to both rapid technical improvement and sustained energy system development,  you'll be writing more specific and efficient workouts than ever before.

But more on that in just a bit.


I Want You to Know That This is Different


For real.

With information about training sprinters 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 my practical approach to structuring and scheduling workouts suited to high school aged sprinters...'ll quickly fill the gaps in your current program and start generating, at worst, the type of results I do.

(Quite frankly, you'll probably get better results. Countless HS coaches have emailed me their success stories and I'm proud to say many of them make my results seem pedestrian in comparison.)

But, I'm no slouch!

While I can't give you an accurate number of school, league, division, and state titles and records I've coached (because I stopped counting) I can lay claim to a coaching streak that speaks for itself:

Ten consecutive years of MIAA (Massachusetts) Divisional State Titles in the 4×200 and/or 4×400 as well as the MA All-Time State Record in the girls 4×100 (47.92).

That squad is the only team in MA State History to run under 48 seconds in the 4×100. If you’re not an overly sensitive type, that achievement might hold a bit more water knowing that all four of those girls were, shall we say, entirely of …European descent.

The streak stopped when I moved out of state. But in my first indoor season in Rhode Island (2017), and despite only having nine girls on my team, they still broke the school record and won the RI All State Championship in the 4x200.

We also qualified three girls for the New England Championship in the 55 (out of six available spots) and two in the 300.

Success starts with understanding the surprisingly straightforward reasons your sprinters can't/won't/don't execute like you planned it in your mind...

...and plugging in activities designed to maximize their strengths.

On the surface, it looks like there are countless technical flaws holding your sprinters back.

Some have strong starts, but keep getting walked down late in important races...

...and others look like they could fall on their face at any moment between the gun going off and crossing the finish line.

But, are your practices currently designed to address the root of the problems...

...or are you guessing based on what you think you see?

sprinters fall apart

Seek to understand the root causes of their technical dysfunction...

...and the exercises, circuits, workouts, and progressions will begin to present themselves.

Stop guessing. And start knowing.

Now it's time for you to get started.

And to make it easy for you, I'm going to do what no organization outside of Complete Track and Field offers.

I'm certainly not going to ramble and tell stories for 45 minutes while you hope to pick up an idea or two.

Instead, I'm going to take you step by step, start to finish, from developing acceleration and top speed technique through Special Endurance and planning tempo runs...

...handing you the specific workouts, paces and progressions you'll use to engineer a giant leap forward with your 100-400 program design.

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 my high school sprints progressions "video checklist"...

The Ultimate Video Cheat Sheet For Revolutionizing Your High School Sprints 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...

The secret to 'Stacking' and Short Speed Endurance...(and why it's the 'missing link' to technical improvement and energy system development).

Exactly how to structure mandatory back-to-back neural workouts...without overtraining or causing overuse injuries.

Specific differences between speed development and speed technique (confuse the two and stunt your sprinters' progress).

Detailed breakdowns of each of the 10 workout types in the Sprints Inventory...including where, when, why, and how to structure them.

Discover the ONE training principle that *must* guide ALL coaching and program design decisions. (Once you hear this, you'll never write workouts the same way again).

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

...and sooooo much more!

Most importantly, I won't wash my hands with you as soon as you pay for the program.

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

...Unlimited Q&A access with me.

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 I will quickly get back to you.

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

If you're uncomfortable posting questions, I 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 my responses.

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... practical, Real World take on training HS sprinters combined with unparalleled access all but guarantees significant growth this season and beyond.

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

I mean it.

Don't Write Another Sprints 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.

Injuries happen. But, I want to help you minimize the risk.

It's hard enough to get kids out for the track team. If they're not getting better or hate their training, you can't grow your program.

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. 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.

Yup, Just $37 ...


Literally, you can get a slightly disappointing sandwich for lunch or you can access proven strategies and progressions for getting your 100m - 400m sprinters 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 a 'HS Sprints Workout Blueprint'?

    Keys to Program Design for HS Sprinters is not quite a course and it’s definitely not some cookie cutter sample plan or generic report…

    …the HS Sprints Workout Blueprint is like a “video checklist on Steroids!”

    Here’s how it works:

    I answered the most popular sprints program design questions I’ve received this year through the lens of my most current and effective training strategies.

    -I take you step by step, start to finish, from developing acceleration and top speed technique through Special Endurance and planning tempo runs, handing you the specific workouts, paces and progressions you’ll use to engineer a giant leap forward with your 100-400 program design.

    -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 and I guarantee in depth answers that will help you 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 HS Sprints Workout Blueprint is about telling you exactly what works and how to quickly and easily implement it into your program.

  • q-iconIs there a money back 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 me know and I’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 HS Sprints Workout 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 HS Sprints Workout Blueprint Now!!

Order now and get:

  • A to Z blueprint for planning and progressing training from speed technique to special endurance
  • Full Q&A support and access with Coach Thomas
  • 24/7 access on any device
  • 90-day money back guarantee. No matter your reason.

...all for just $37. 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