1. Developing The 400-800m Athlete Cole Davis – Friends University

2. TESTING/EVALUATION (FINDING YOUR HORSES)
We begin every fall training year with a testing week – (10-12 tests) – pick which ones you want to see results from! Don’t just test to test…
30 Fly, 150m, 300m, Broken 800m, STJ, SLJ, Vertical, Overhead MB Toss, Squat, Bench, Clean, Deadlift, Pullups, Pushups in 1 min, Situps in 1 min
TEST EARLY – helps determine event groups/training groups
Tests I would recommend for HS – 30m Fly(FAT), 150m, 300m, Broken 800m, STJ, MB Toss
Hand Time is fine for everything except the 30m Fly/Accel – (speed trap, free-lap)
HEIGHT DOESN’T MATTER!
RECORD DATA, SAVE DATA, KEEP RECORD BOOKS! – Helps motivate!

3. TESTING/EVALUATION What do the times mean??
30 Fly – Men – Sub 3.00 is a Sub m, Women – Sub 3.40 is Sub 12.50
150m – Men – Sub is Sub 22.50, Women – Sub is sub 26.00
300m – Men – Sub is Sub 50.00, Women – Sub is Sub 59.00
BROKEN 800m – 600m Run All Out – REST 30 SECONDS - 200m Run All Out
Record Both times – Then add together for Broken 800m test results
Male – 1:30 in the 600m, 27 seconds in the 200 = 1:57 Broken 800m
Typically has shown us within 1-2 seconds of an athletes 800m potential at the point in training season.

4. CHARACTERISTICS – The “IT” Factor
Al Carius – “DO THEY LOVE TO RUN?”
Committed, Focused, Hard Worker, Competitive, Humble, Selfless
You can’t Motivate them... You may think you can!
You can help reinforce their goals! Build a plan, hold them accountable!
INTRINSIC vs. EXTRINSIC GOALS
Don’t GIVE goals – Ask what THEY WANT!
Then build a plan around that…
Push them to potential and then change goals as needed!

5. MOTIVATION… Must come from within!
IF YOU ARE MOTIVATED – YOU CAN DO ANYTHING
IF YOU AREN’T MOTIVATED – YOU CAN DO ANYTHING… AND IT WONT HELP!

6. ANAEROBIC/AEROBIC TRAINING
Old - 90% Anaerobic, 10% Aerobic
New - 60% Anaerobic, 40% Aerobic
We MUST TRAIN ENDURANCE + SPEED + MIND!

7. QUALITY + QUANTITY (Pre, Mid, Post Season Training)
PRE-SEASON – 60-75% Intensity on workout days with m volume
MID-SEASON – 75-85% Intensity on workout days with m Volume
POST SEASON – 80-90% Intensity on workout days with m Volume
FIND TIME TO SPRINT DURING ALL 3 SESSIONS – 1 Day completely focused on <60m, +90%
Intense Focus on Warmup Routines - ALL YEAR
Hurdle Mobility/Hip Strength Routine 2X per Week – Pre & Mid Season, 1X in POST
Incorporate 2 “on your own sessions” of minute runs – (rhythm/breathing)
NO SPIKES UNLESS INTENSITY IS OVER 80% - EVEN THEN, THEY ARE OPTIONAL BASED ON THE ATHLETE.

8. EXAMPLE Pre-Season Workout Week
Monday – Light Workout Day (Tempo 200’s – Example 14x200m at 800 Goal Pace on sec. rest)
Tuesday – Mobility/Strides/Strength/Plyos (Hurdle Mobility, Bounding, 30m Accels, Speed Drills
Wednesday – Hard Workout Day (700, 600, 500, 400, 300, 200) – 2-3 minutes rest, 70-75% efforts)
Thursday – Posture, Recovery, Pre-Meet (Mini Hurdle Posture Runs, Roll-Out, Yoga, Grass Strides)
Friday – RACE DAY! (400, 800, 4x400)
Saturday - OFF
Sunday – Easy Run (20-30 Minutes)

9. EXAMPLE Mid-Season Workouts – 2000-2600 volume
12 x 200m Tempo
7 x 300m
5-6 x 400m
600, 500, 400, 300, 200, 200
500, 6x300m (500 at 400m 90% pace, 3x300 at 75%, 3x300 at 85%)
4x600 Simulators (300, 45 sec rest, 300)
Full Recovery Between Sets (7-10 minutes)
6x450 Simulators (300, 30 sec rest, 150)
(5-7 minutes recovery) Increase intensity on 150’s each rep!
You don’t have to re-invent the wheel!
There are no magical workouts…. Find what works best for your athletes!
Get Comfortable, Being UNCOMFORTABLE! That’s the !
JUMP OFF THE CLIFF!!! Put your body into a state of DEBT… THEN START THE WORKOUT

10. EXAMPLE Post-Season Workouts – Regionals/State
<2000m on Total Volume
FOCUS IS ON SPEED, MECHANICS, RACE MODELING, INTENSITY
WORKOUTS NEED TO FINISH WITH SPEED… never finish slow…if they are dead, workouts over! Don’t be afraid to shut things down – Quality over QUANTITY!
5x300m (75% -> 90%) on 6 minutes rest
10x200 Tempos (800 Goal Pace, 30 seconds rest – Halftime of 2 minutes at 5 if needed)
9x150m (Model first 150m of 400, GET OUT, relax after 80m) – jog back, 2 min rest – Do in groups of 3 at a time. – Evaluate each group before moving on to next group.
4x400m on 5 minutes rest at 80%, 2x fly150 at 90%

11. MENTAL STRENGTH/AWARENESS
WORDS are 10X more powerful than THOUGHTS
VIDEO YOUR ATHLETES RUNNING – SHOW THEM WHAT THEY DO WELL, WHAT NEEDS TO IMPROVE. (we try to do this 1 time a week)
Pre-Meet Day? Get them in a quite place – Spend 5 minutes with them visualizing their race! QUIET PLACE, Lay Down)
Weekly Goal Sheets – Day before the meet – Have them go over it with you prior to meet day! Know their goals!
Create MEET Environment in PRACTICE!
DEBREIF AFTER MEETS – Weekly goals don’t mean anything unless you talk about them before AND after! What needs to change? What went well? How can we grow? What can we learn?

12. COACHING CUES OUT.. IN.. GET YOUR KNEES UP!
PUSH! (We want the athletes to push against the track
HIGH GCF – “Ground Contact Force”
RELAXED UPPER BODY/FACE
Hands OPEN! Cheek to Cheek – Slightly Across The Chest
DORSIFLEX – Toes Up
EXTENSION of back Leg
POSTURE – Tall, COG slightly in-front of hips
FINISH! Practice, Race, EVERYTHING… FINISH!

13. RACE PLANNING/STRATEGIES
400m
PUSH 90% m
RELAXED AND FAST – – Find your RHYTHM
MAKE MOVES! –
– RELAX, PUSH THROUGH FINISH
800m
PUSH 90% - 200m – Find Rhythm and relax – hold to 400m
m – MAKE MOVES – BIG ENERGY PUSH
m – RELAX – Push to Finish

14. MEET STRATEGIES
All Athletes run on 4x400’s almost every meet. Great way to finish the meet with SPEED work for 800 crew and endurance work for the crewLong to Short!
800m Athletes will start the season running Mile, 1500, 1000m, 800m. And finish the year running more 800, 600, 400, 4x400’s
400m Athletes will do the same – start with 800, 600, 4x400’s – Finish with 400, 200, 100’s later in the year
Double/Triple in Early Season
1/2/4
2/4/4x4
4/8/4x4

15. 4x400 & 4x800m 1st Leg – FIGHTER/GOOD OPEN RUNNER
2nd Leg – FASTEST LEG – OPEN UP/PASSER
3rd leg – WEAKEST LEG
4th Leg – WHO DO YOU TRUST?

16. RACE STRATEGIES VIDEO – Isaac Clark 800m Indoor Nationals - Prelims – 1:52.9

17. RACE STRATEGIES VIDEO – NATALI ENGLE Indoor Nationals – 400m – 56.1

18. INFORMATION Cole Davis – Head Track & Field Coach @ Friends University
Office –
Cell – –