FHSAA Track & Cross Country Coaches Annual Track & Field Clinic

Lance Brauman PURE Athletics 400m Training Women’s 100m 11.00 or Better 10.90 or Better 10.80 or Better Debbie Ferguson (10.97) Kelly Ann Baptiste (10.84) (10.78) Samantha Henry (11.00) Veronica Campbell-Brown (10.85) Shaunae Miller Uibo (10.98) Shalonda Solomon (10.90)

Women’s 200m 22.34 or Better 22.20 or Better 21.80 or Better Debbie Ferguson (22.22) Shalonda Solomon (22.15) Shaunae Miller-Uibo(21.74) Kelly Ann Baptiste (22.32) Veronica Campbell (21.74) Shakima Wimbley (22.34) Tori Bowie (21.77) Tiffany Townsend(22.26

Women’s 400m 50.80 or Better 49.55 Or Better Chrisann Gordon (50.66) Shakima Wimbley (49.52) Jessica Beard (50.69) (50.80) Lynna Irby (50.50)

48.50 or Better Shaunae Miller-Uibo (48.37) #6 Men’s 100m Sub 10.03 or Better Sub 10.00 or Better 9.90 or Better (10.01) (9.93) (9.90) Gerald Phiri (10.03) (9.95) Keston Bledmon (9.86) (10.03) (9.96) (9.86) Bernard Williams (10.03) (9.99) J-Mee Samuels (10.03) Jacques Harvey (9.92) (10.01) 9.80 or Better 9.70 or Better (9.80) #9 (9.69) #2 Men’s 200m 20.00 or Better 19.85 or Better 19.70 or Better (19.97) Alonso Edward (19.83) Wallace Spearmon (19.65)#9 Steve Mullings (19.98) Nickel Ashmeade (19.85) Aaron Armstrong (19.98) Kyle Greaux (19.97) 19.60 or Better 19.50 or Better Tyson Gay (19.58) #7 Noah Lyles (19.50) #4 Men’s 400m 45.25 or Better 45.00 or Better 44.55 or Better Wallace Spearmon (45.22) Tyson Gay (44.89) (44.53) Josephus Lyles (45.09) Terry Gatson (44.93) Machel Cedenio (44.01) M. Hudson-Smith (44.68) Tony McQuay (44.24) IAAF Tables in the 100/200/400

The top 10:

1. 3893 ...... 9.58 (1374)...... 19.19 (1356)...... 45.28 (1163)

2. 3817 Michael Johnson... 10.09 (1182)...... 19.32 (1335)...... 43.18 (1300)

3. 3813 Tyson Gay...... 9.69 (1332)...... 19.58 (1293)...... 44.89 (1188)

4. 3714 ...... 9.82 (1282)...... 19.26 (1344)...... 46.49 (1088)

5. 3712 ..... 10.00 (1215)...... 19.63 (1286)...... 44.53 (1211)

6. 3687 Mike Marsh...... 9.93 (1241)...... 19.73 (1270)...... 45.08 (1176)

7. 3685 ...... 9.72 (1320)...... 19.90 (1243)...... 45.94 (1122)

8. 3679 Wallace Spearmon.. 9.96 (1230)...... 19.65 (1282)...... 45.22 (1167)

9. 3653 .. 9.87 (1263)...... 19.97 (1233)...... 45.38 (1157)

10. 3646 Frank Fredericks.. 9.86 (1267)...... 19.68 (1278)...... 46.28 (1101) Weekly Themes

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY POWER/SPE SPEED ACTIVE POWER/SPE SPEED ACTIVE ED ENDURANCE RECOVERY ED ENDURANCE/I RECOVERY NTENSIVE Light Speed Light Speed TEMPO Endurance Endurance ENERGY SYSTEM TRAINGING BREAKDOWN FOR AND HURDLE EVENTS

Daily Volume Ranges Daily Volume Ranges % of Predicted Rest Interval Terminology Lenth of Run Component Energy System 100-200 400 Performance Between Reps/Sets 110-110mH 400mH

ABSOLUTE Speed (s) Anaerobic 90 - 95% 3-5 / 6-8 Min. 300-800m 300-900m SPEED 20-80 m Power Anaerobic Alactic 95 - 100% 3-5 / 6-8 Min. 300-500m 300-600m

SPEED 90 - 95% 1-2 / 5-7 Min. 300-800m 600-1200m ENDURANCE 50-80 m no Anaerobic Alactic 95 - 100% 2-3 / 7-10 Min. 300-800m 600-1200m

SPEED Glycolytic Short Anaerobic 90 - 95% 1 / 3 Min. 300-800m 600-1200m ENDURANCE 80 m80 m Speed End. (GSSE) Glycolyte 95 - 100% 1 / 4Min. 300-800m 600-1200m

SPEED Speed Endurance Anaerobic 90 - 95% 5 - 6 Min. 300-900m 400-1000m ENDURANCE 80-150 m (SE) Glycolyte 95 - 100% 6 - 10 Min. 300-600m 400-800m

SPECIAL Long Speed Anaerobic 90 - 95% 10 - 12 Min. 600-900m 600-1200m ENDURANCE I 150-300 m Endurance (LSE) Glycolyte 95 - 100% 12 - 15 Min. 300-900m 300-1000m

SPECIAL Lactic Tolerance Lactic Acid 90 - 95% 300-600m 900-1200m ENDURANCE II 300-600 m (LAT) Tolerance 95 - 100% 15 - 20 Min Full 300-600m 300-900m

INTENSIVE Anaerobic Capacity Mixed: Aerobic TEMPO 100-600 m (ANC) Anaerobic 80-89% 30s - 5 / 3-10 Min 800-1800m 1000-2800m

EXTENSIVE 200-800 m 100- Aerobic Capacity Aerobic 40 - 79% 45 - 2 Min 1400-2500m 2400-4000m TEMPO 200 m (AC) Aerobic 60 - 79% 30s / 2-3 Min. 1400-1800m 1800-3000m

CONTINUOUS TEMPO 1600-6400 m Aerobic (AC) Aerobic 40 - 60% Heart Rate 130-150 1600-3200m 3200-6400m Pace Effort Table

EFFORT 100% 95% 90% 85% 80% 75% 65% 60%

400 44.0 46.2 48.4 50.6 52.8 55.0 57.2 59.4 1:01.6

350 38.2 40.1 42.0 43.9 45.8 47.7 49.6 51.5 53.4

300 32.5 34.1 35.7 37.3 39.0 40.6 42.2 43.8 45.5

250 26.7 28.0 29.3 30.7 32.0 33.3 34.7 36.0 37.3

200 21.0 22.0 23.1 14.1 25.2 26.2 27.3 28.3 29.4

150 15.7 16.4 17.2 18.0 18.8 19.6 20.4 21.1 21.9

100 10.5 11.0 11.5 12.0 12.6 13.1 13.6 14.1 14.7

50 5.2 5.4 5.7 5.9 6.2 6.5 6.7 7.0 7.2

400 45.0 47.2 49.5 51.7 54.0 56.3 58.5 1:00.8 1:03.0

350 39.1 41.0 43.0 44.9 46.9 48.8 50.8 52.7 54.7

300 33.2 34.8 36.5 38.1 39.8 41.5 43.1 44.8 46.4

250 27.4 28.7 30.1 31.5 32.8 34.2 35.6 36.9 38.3

200 21.5 22.5 23.6 24.7 25.8 26.8 27.9 29.0 30.1

150 16.1 16.9 17.7 18.5 19.3 20.7 20.9 21.7 22.5

100 10.7 11.2 11.7 12.3 12.8 13.3 13.9 14.4 14.9

50 5.3 5.5 5.8 6.0 6.3 6.6 6.8 7.1 7.4 Pace Effort Table

EFFORT 100% 95% 90% 85% 80% 75% 70% 65% 60%

400 46.0 48.3 50.6 52.9 55.2 57.5 59.8 1:02.1 1:04.4

350 40.0 42.0 44.0 46.0 48.0 50.0 52.0 54.0 56.0

300 34.0 35.7 37.4 39.1 40.8 42.5 44.2 45.9 47.6

250 28.0 29.4 30.8 32.2 33.6 35.0 36.4 37.8 39.2

200 22.0 23.1 24.2 25.3 26.4 27.5 28.6 29.7 30.8

150 16.5 17.3 18.1 18.9 19.8 20.6 21.4 22.2 23.1

100 11.0 11.5 12.1 12.6 13.2 13.7 14.3 14.8 15.4

50 5.5 5.7 6.0 6.3 6.6 6.8 7.1 7.4 7.7

400 47.0 49.3 51.7 54.0 56.4 58.7 1:01.1 1:03.4 1:05.8

350 41.0 43.0 45.1 47.1 49.2 51.2 53.3 55.3 57.4

300 34.8 36.5 38.2 40.0 41.7 43.5 45.2 46.9 48.7

250 38.7 30.1 31.5 33.0 34.4 35.8 37.3 38.7 40.1

200 22.8 23.6 24.7 25.8 27.0 28.1 29.2 30.3 31.5

150 16.9 17.7 18.5 19.4 20.2 21.1 21.9 22.8 23.6

100 11.2 11.7 12.3 12.8 13.4 14.0 14.5 15.1 15.6

50 5.6 5.8 6.1 6.4 6.7 7.0 7.2 7.5 7.8 Pace Effort Table

EFFORT 100% 95% 90% 85% 80% 75% 70% 65% 60%

400 48.0 50.4 52.8 55.2 57.6 1:00.0 1:02.4 1:04.8 1:07.2

350 41.9 43.9 46.0 48.1 50.2 52.3 54.4 56.5 58.6

300 35.6 37.3 39.1 40.9 42.7 44.5 46.2 48.0 49.8

250 29.3 30.7 32.2 33.6 35.1 36.6 38.0 39.5 41.0

200 23.0 24.1 25.3 26.4 27.6 28.6 29.9 31.0 32.2

150 17.3 18.1 19.0 19.8 20.7 21.6 22.4 23.3 24.2

100 11.5 12.0 12.6 13.2 13.8 14.3 14.9 15.5 16.1

50 5.7 5.9 6.2 6.5 6.8 7.1 7.4 7.6 7.9

400 49.0 51.4 53.9 56.3 58.8 1:01.2 1:03.7 1:06.1 1:08.6

350 42.6 44.7 46.8 48.9 51.1 53.2 55.3 57.5 59.6

300 36.3 38.1 39.9 41.7 43.5 45.3 47.1 49.0 50.8

250 29.9 31.3 32.8 34.3 35.8 37.3 38.8 40.3 41.8

200 23.5 24.6 25.8 27.0 28.2 29.3 30.5 31.7 32.9

150 17.6 18.4 19.3 20.2 21.1 22.0 22.8 23.7 24.6

100 11.7 12.2 12.8 13.4 14.0 14.6 15.2 15.7 16.3

50 5.8 6.0 6.3 6.6 6.9 7.2 7.5 7.8 8.1 Pace Effort Table

EFFORT 100% 95% 90% 85% 80% 75% 70% 65% 60%

400 50.0 52.5 55.0 57.5 1:00.0 1:02.5 1:05.0 1:07.0 1:10.0

350 43.5 45.6 47.8 49.9 52.2 54.1 56.6 58.7 1:00.9

300 37.0 38.8 40.6 42.6 44.4 46.1 48.2 49.9 51.8

250 30.5 32.0 33.5 35.1 36.7 38.1 39.8 41.1 42.7

200 24.0 25.2 26.4 27.6 28.8 30.0 31.2 32.4 33.6

150 18.0 18.9 19.8 20.7 21.7 22.5 23.6 24.3 25.2

100 12.0 12.6 13.2 13.8 14.4 15.0 16.2 16.8

50 60.0 6.3 6.6 6.9 7.2 7.5 7.8 8.1 8.4

400 51.0 53.5 56.1 58.6 1:01.2 1:03.7 1:06.3 1:08.8 1:11.4

350 44.0 46.5 48.7 51.1 53.1 55.3 57.8 1:00.0 1:02.3

300 37.8 39.5 41.4 43.5 45.2 47.1 49.1 51.0 52.9

250 31.2 32.6 34.2 35.9 37.3 38.9 40.5 42.1 43.6

200 24.5 25.7 36.9 28.1 29.4 30.6 31.8 33.0 34.3

150 18.4 19.2 20.2 21.2 22.0 23.0 23.9 24.8 25.7

100 12.2 12.8 13.4 14.1 14.7 15.3 15.8 16.4 17.0

50 6.1 6.4 6.7 7.0 7.3 7.6 7.9 8.2 8.5 Pace Effort Table

EFFORT 100% 95% 90% 85% 80% 75% 70% 65% 60%

400 52.0 54.6 57.2 59.8 1:02.4 1:05.0 1:07.6 1:10.2 1:12.8

350 45.4 47.6 49.8 52.0 54.2 56.6 59.0 1:01.2 1:03.5

300 38.6 40.5 42.4 44.3 46.2 48.2 50.1 52.1 54.0

250 31.8 33.4 35.0 36.5 38.1 39.8 41.3 42.9 44.5

200 25.0 26.3 27.6 28.8 30.1 31.5 32.6 33.8 35.1

150 18.8 19.7 20.7 21.6 22.6 23.6 24.4 25.3 26.3

100 12.5 13.1 13.8 14.4 15.0 15.7 16.2 16.8 17.5

50 6.2 6.5 6.9 7.2 7.5 7.8 8.0 8.3 8.6

400 53.0 55.6 58.3 1:00.9 1:03.6 1:06.2 1:08.9 1:11.5 1:14.2

350 46.1 48.3 50.6 52.7 55.3 57.8 1:00.0 1:02.3 1:04.5

300 39.2 41.1 43.1 44.9 47.1 49.1 51.0 52.9 54.8

250 32.3 33.9 35.6 37.1 38.9 40.5 42.1 43.6 45.2

200 25.5 26.7 28.0 29.3 30.6 31.8 33.1 34.4 35.7

150 19.1 20.0 21.0 21.9 23.0 23.9 24.8 25.7 26.7

100 12.7 13.3 14.0 14.6 15.3 15.8 16.4 17.0 17.7

50 6.3 6.6 7.0 7.3 7.6 7.9 8.2 8.5 8.8 Pace Effort Table

EFFORT 100% 95% 90% 1:02.1% 80% 75% 70% 65% 60%

400 54.0 56.7 59.4 1:02.1 1:04.8 1:07.5 1:10.2 1:12.9 1:15.6

350 47.0 49.2 51.6 53.8 56.2 59.0 1:01.2 1:03.5 1:05.8

300 40.0 41.9 44.0 45.8 47.9 50.1 52.1 54.0 56.0

250 33.0 34.6 36.3 37.9 39.6 41.3 42.9 44.5 46.2

200 26.0 27.3 28.6 29.9 31.2 32.5 33.8 35.1 36.4

150 19.5 20.4 21.5 22.4 23.4 24.4 25.3 26.3 27.3

100 13.0 13.6 14.3 14.9 15.6 16.2 16.8 17.5 18.2

50 6.0 6.8 7.1 7.4 7.8 8.0 8.3 8.6 9.1

400 55.0 57.7 1:00.5 1:03.2 1:06.0 1:08.7 1:11.5 1:14.2 1:17.0

350 47.9 50.1 52.5 54.9 57.8 1:00.0 1:02.3 1:04.5 1:07.0

300 40.8 42.7 44.7 46.8 49.1 51.0 52.9 54.8 57.1

250 33.7 35.2 36.9 38.6 40.5 42.1 43.6 45.2 47.1

200 26.5 27.8 29.1 30.4 31.8 33.1 34.4 35.7 37.1

150 19.9 20.8 21.8 22.8 23.8 24.8 25.7 26.7 27.8

100 13.2 13.9 14.6 15.2 15.8 16.4 17.0 17.7 18.4

50 6.6 6.9 7.3 7.6 7.9 8.2 8.5 8.8 9.2 Pace Effort Table

EFFORT 100% 95% 90% 95% 80% 75% 70% 65% 60%

400 56.0 58.8 1:01.6 1:04.4 1:07.2 1:10.0 1:12.8 1:15.6 1:18.4

350 48.9 51.1 53.3 56.2 1:00.9 1:03.5 1:05.8 1:05.8 1:08.4

300 41.6 43.5 45.2 47.9 50.1 51.8 54.0 56.0 58.2

250 34.3 35.9 37.3 39.6 41.3 42.7 44.5 46.2 48.0

200 27.0 28.1 29.4 31.2 32.5 33.6 35.1 36.4 37.8

150 20.3 21.2 22.0 23.4 24.4 25.2 26.3 27.3 28.4

100 13.5 14.1 14.7 15.6 16.2 16.8 17.5 18.2 18.9

50 6.7 7.0 7.3 7.8 8.0 8.4 8.6 9.0 9.3

400 57.0 59.8 1:02.7 1:05.5 1:08.4 1:11.2 1:14.0 1:16.9 1:19.8

350 49.6 52.0 54.1 56.6 1:00.0 1:02.2 1:04.5 1:07.0 1:09.4

300 42.2 44.3 46.1 48.2 51.0 52.8 54.8 57.1 59.0

250 34.8 36.5 38.1 39.8 42.1 43.5 45.2 47.1 48.7

200 27.5 28.8 30.2 31.2 33.1 34.3 35.7 37.1 37.8

150 20.6 21.6 22.5 23.6 24.8 25.7 26.7 27.8 28.8

100 13.7 14.4 15.0 15.7 16.4 17.0 17.7 18.4 19.1

50 6.8 7.2 7.5 7.8 8.2 8.5 8.8 9.2 9.5 400m Training Examples Weeks (1-3) General Training/Pre-Season

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

10 min warm-up 10 min warm-up 10 min warm-up 10 min warm-up 10 min warm-up 10 min warm-up (jog,skip) (jog,skip) (jog,skip) (jog,skip) (jog,skip) (jog,skip)

Dynamic flex and Dynamic flex and Dynamic flex and Dynamic flex and Dynamic flex and Dynamic flex and drills drills drills drills drills drills Hurdle mobility’s Power Circuit Hurdle mobility's Hurdle mobility’s 15 min run Technical Hip Runs Blocks = 4 x 20 m Technical Hip Runs Accelerations 4x50m Power Circuit 4x50m 4x10m Acceleration Sets 3x20m On Grass 1) Alternate leg 2 sets Grass Runs 2x30m 4 x 45 sec run Bounds Set 1 4 x 60 sec run 2) Sleds 4x60m Wickets 3 x 45 sec run 4 x 45 sec run 3) Box Jumps (RI=90 sec)(SI=4min) 10x200m (RI=90sec)(SI=4min 4) Med ball throws Cool Down (RI=2min) ) 5) 6 x 60m Set 2 P=75% Grass 2 x 3 x 300m 3 x 30 sec run Group 2 add 6x150 P=70% (RI=90 sec)(SI=4min) Abs x 300 RI= 4 min (RI=2min)(SI=5min) Pace= 70% Set 3 15 min Cool down Grass if possible 6 x 150m (jog,skip) (RI= 60 sec) 15 min Cool down (jog,skip) 400m Training Examples Weeks (4-6) Competition Training/Early Season

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Warm-up and drill Warm-up and drills Mid week Meet Warm-up and Warm-up and drills Weekend Meet Hurdle mobilities or Drills Hurdle mobilities Accelerations Warm-up and Drills 4 x 100m 4 x 100m Blocks = 2 x 20 m 4x60m in and outs exchange work 2x60m Build ins exchange work 2 x 40m 1 x 400 The Hard 3 Point Drive outs Ladders = way 4 x 50m RI=3 6 x 200m RI=6 4 x 150m P= 85% Cool down 10min P=70% p=80% RI=6 2x350m 400-300-200-100 p=85% 10 min cooldown Abs x300 RI=5 min

RI=4 3x220m 4 x 100m p= 13 p=80% Abs x 300

RI=WB 4x100m p=PF Abs x 300 400m Training Examples Weeks (7-9) Competition Training/Mid Season

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Warm-up and drill Warm-up and drills Mid week Meet Warm-up and Warm-up and drills Weekend Meet Hurdle mobility's or Drills Hurdle mobilities Accelerations Warm-up and Drills 4 x 100m Blocks 4 x 100m Acceleration Sets exchange work 4 x 30m exchange work Blocks 2 sets 1 x 400 The Hard 2 x 50m 3x30m form starts 20-40-60m way RI= 5 min RI=5 6 x 150m Cool down 10min P=80% RI=8 1x380m 4x250 RI=5 min RI=8 1x420m p=90% P=75% p=90% 10 min cool down RI=8 1x350m Abs x 300 RI=4 4x120m Abs x300 p=90% p=75% RI=4 3x180m p=80% RI=WB 4x80m RI=WB 4x100m p=PF p=PF 400m Training Examples Weeks (10-12) Competition Training/Late Season

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Warm-up and drills Warm-up and drills Warm-up and drills Warm-up and Warm-up and drills Weekend Meet Hurdle mobilities Hurdle mobilities Drills Hurdle mobilities Accelerations Acceleration Sets 3 x 30m fly ins 4 x 100 exchange Accelerations 4 x 100 exchange 2 sets work Blocks 4 x 30 m work 20-40-60m Event run blocks And p=90% RI=10 1x320 p= RI=5 1 x 3 x 60m Blocks Pre meet shake 95% SI=10 RI=10 1x220m out RI=6 4 x 150m RI=8 2x180 p= P=80-90% p=95% p=80% 95% RI=10 1x120m RI=4 4 x 80m RI=4 4 x 200 p=90% Cool down 10 min p= pr P=80% RI= WB4x60m p= pr Abs x 300 Med balls and Abs Abs x 300 5 min cool down Cool down and flex and easy flex 5 min cool down and easy flex 400m Training Examples Weeks (13-16) Competition Training/ Championship Season

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Warm-up and drill Warm-up and drills Warm-up and drills Warm-up and Pre meet Shake out Championship Hurdle mobilities Hurdle mobilities Drills Week Accelerations 4 x 100m exchange Hurdle mobilities Blocks Accelerations work 4 x 30m 3 x 30m RI= Full 1 x 400 The Hard Blocks 2 x 50m way 2 x 30m RI= Full RI= 5 min Event run Cool down 10min RI=10 1x220 p= RI= 8 3 x 90 5 x 150m p= 85% 95% p= 90% Cool down 10 min RI=10 2x120 p= 90% Abs x 300

RI=4 4 x 60m 5 min cool down p= pr and easy flex

Abs x 300

5 min cool down