Anyone who knows anything about the triple jump knows that it is not only a very technical event but also very physically demanding. It is obvious one has to be strong enough to handle the impact of the event, but most people underestimate the importance of speed. The biggest difference for me in my post-collegiate career is shifting the focus from strictly maximum strength to a combination of speed and strength endurance. Whether it is running for longer distances at higher intensities or taking less recovery time in between jumps in practice; this is the time of the year where that foundation is built.


Monday: Technique and Strength -Triple Jump Technical work ie. Bounding, jump drills - Strength training (Olympic Lifting)

Tuesday: Speed endurance (75-80% intensity) -4 x (2 x 150) recover 1 minute between reps and 5 mins between sets

Wednesday: Strength Endurance/ Active Recovery - Lap swim: 10 laps with kickboard (50m each lap) 45 seconds recovery between laps - Yoga or 1 hour of stretch routine

Thursday: Speed and Running Technique (100% intensity) - Wicket Drills (sprint over mini hurdles) 2x (5 x 30m); 2 minutes between rep - 3 x 60m sprint (3 minutes rest) - Hurdle mobility

Friday: Technique and Strength - Long Jump or less dominant legwork for triple jump - Strength Training (Olympic Lifting )

Saturday: OFF

Sunday: Easy 5-10 minute jog 1-hour stretch



As our recruiting service continues to expand and place student-athletes at the nation’s most selective academic institutions and top running programs, I have been receiving calls from college coaches asking if we have uncommitted seniors among our subscribers. Since the conclusion of the early signing period, I have been contacted by numerous Power 5 programs and highly selective academic institutions. There are still spots out there for you! It seems as though it is far more common than I had imagined for high school track and field recruits to fall through the cracks. In the first few months of this endeavor, I have realized that what I offer most is caulk. We can prevent you from falling through the cracks. We have been able to make introductions, point high school athletes in the right direction, and alert college coaches of specific recruits and their unique stories. The results have been phenomenal thus far – we have runners who went early to Dartmouth, Navy and the University of Chicago. If you are not being recruited by the schools you are most interested in it is time to change your methodology. There is still time to get your story out – to create more options for you – to climb one rung higher on the ladder.

TRACK AND FIELD TRAINING - Tempo Work For Sprinters And 800m Runners


To fully optimize preseason track and field training for sprinters, hurdlers and middle distance runners it important to pay special attention to aerobic conditioning.  This system of training can be easily forgotten or pushed to the side in favor of high-quality interval and/or explosive work. Tempo type workouts will allow you to develop your aerobic capacity and in turn will allow you to handle the rounds or numerous races in a day. It will also allow you to train at a higher level later in the season as you will recover much more quickly. Below are a few of my favorite sprint tempo workouts – stolen by some the nation’s very best coaches.

100m-200m: 6 x 200m descending rest series.

You will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 200’s should be run at the same time each week. Try to work your way down to your PR in the 200m +8 seconds over time.

400m: 5 x 300m descending rest series.

As above, you will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 300’s should be run at the same time each week. Try to work your way down to your PR in the 400m for the 300m.

800m: 6-8 x 600m descending rest series.

As above, you will perform this same workout once a week for three consecutive weeks. Week one will have a rest period of 90 seconds, week two – 75 seconds and week three – 60 seconds.  The 600’s should be run at the same time each week. Try to work your way down to about 8 seconds under your PR in the 800m for the 600m.

TRACK AND FIELD TRAINING - What To Do When The Cross Country Season Is Over


I have been asked numerous times over the past couple of weeks what to do in regard to training after the cross country season concludes. Obviously, you will need some downtime to ensure you physically and mentally recover from the season. However, you need to balance this with not losing the fitness you acquired over the past several months. I used to give our runners two weeks completely off and then would spend the next six weeks ascending to full volume. Over the years, I learned that if we stayed active during the first couple of weeks after the season that our runners stayed healthier and maintained greater levels of fitness. It always seemed that our runners would start experiencing pains and/or developing injuries while we were in the middle of complete rest. It just never seemed to work effectively for us. So, I changed the phase name from Rest & Rejuvenation to Active Rest. I would prescribe a small shakeout run the day after the last meet and then have them take 2-3 days off. After that, our runners would run 30-35 every other day to finish out the week – the pace assigned during this period of time was embarrassingly slow. To transition out of light running every other day, we would run two days in a row – then rest one day, run three days – rest one and then start up again. Our first week after our Active Rest phase was typically 50% of their goal volume with two days of easy strides – around 10k pace-ish at the fastest.

Below is our first two weeks after the conclusion of XC


Monday           35 minutes easy

Tuesday          off

Wednesday     35 minutes easy

Thursday         off

Friday              35 minutes easy

Saturday          35 minutes easy

Sunday             off


Monday          35 minutes easy

Tuesday         40 minutes easy + 4 x 100m strides

Wednesday    50 minutes easy          

Thursday        off

Friday             45 minutes easy + 5 x 100m strides

Saturday         35 minutes easy

Sunday           55 minutes easy

COLLEGE TRACK AND FIELD RECRUITING - Fast Track to a quick start!


This week has been a great week for Fast Track Recruiting.  Several of our senior track and field / cross country athletes have made verbal commitments and will be signing early with some of the nation’s top academic schools and college college track and field programs.  We have young men and  women headed to Dartmouth, University of Chicago and the United States Naval Academy. We are making a noticeable difference with our junior athletes as they are receiving numerous phone calls from coaches all over the country.

Over the past week alone, our athletes have heard from the following schools:

Alabama, American, Bradley, Brown, Bryant, Bucknell, Chicago, Colgate, Columbia, Cornell, Dartmouth, Drake, Duke, Elon, Emory, Fairfield, Fordham, John’s Hopkins, Harvard, Haverford, Kentucky, Louisville, MIT, Missouri, North Carolina State, NAU, Penn, Princeton, Purdue, Syracuse, Tennessee, TCU, UCSD, UNC Charlotte, Washington University, William & Mary, Xavier, and Yale.

Fast Track Training is also flourishing. Every runner currently training in our program has run a significant PR this fall. Two of our runners are ranked #1 in their state for their particular grade level. In addition, we will soon be partnering with a technology company to vastly and uniquely enhance this service.

COLLEGE TRACK AND FIELD RECRUITING - Are Recruiting Services Needed?


Frequently Asked Questions –

Does my son or daughter really need a recruiting service to get recruited? Probably not - all they really need to do is run fast or jump or throw really far. If not, all they have to do is to initiate contact with enough college coaches. On the surface it seems as though the process is simple enough. Running is simple as well, very simple – we have been doing it for years. However, to run faster or faster longer or to jump or throw further or to vault higher, one would certainly benefit from a knowledgeable coach. Does my son or daughter really need a coach to run fast? No, not if they are naturally fast. But, they do need a knowledgeable coach to run faster. That is what we do. Are we needed – probably not? Many, many high school student-athletes are recruited annually without using a recruiting service – just as many, many 100m runners run fast without adequate preparation or training. However, if you want to run faster…if you want to get into a school one rung higher than you initially anticipated, if you want to get more scholarship money than you thought possible, and if you want to be exposed to programs and colleges that would be great fits for you, but you currently know nothing about – that is where we come in. Are we needed, no. Will we make your experience better, YES!  Will you end up with more and better choices and more lucrative offers, YES!

COLLEGE TRACK AND FIELD RECRUITING - Some of the Nation's Most Diverse School


College-bound student-athletes who prioritize studying with people of different racial and ethnic backgrounds may want to consider the following school/programs:

EAST – Amherst, Columbia, Dartmouth, MIT, Northeastern, Saint John’s, Swarthmore

SOUTHEAST – Duke, George Mason, John’s Hopkins, Maryland, University of Maryland Baltimore County, Virginia Commonwealth

SOUTH – Emory, Georgia State, Houston, Miami, Nova SE University, Rice, UT-Arlington

MIDWEST – Case Western, Carnegie Mellon, Chicago, Northwestern, Vanderbilt

WEST – Biola, Harvey Mudd, Stanford, University of San Francisco, UCLA, UNLV

5 BULLET FRIDAY - What to Read, Watch, Eat, Ponder and Discover!


What to Read – Check out legendary coach, Clyde Hart’s training methodology for the 400m. His training schedules are not for the faint of heart. The schedules require a lot of volume for a sprinter, but if you make it through relatively unscathed you will run very fast! -

What to Watch – Nick Symmonds briefly discusses training for the 800m. It is a short video but gives some insight into the plan he followed. The video may be found here -

What to Eat - Olympian Kate Grace discusses how to eat like an elite runner here

What to Ponder – “The voice inside your head who says you can’t do this is a liar” – unknown

What to see on Social Media – Ever wonder what a long run with the Colorado XC team looks like?

COLLEGE TRACK AND FIELD RECRUITING - Some of the Nation's Most Beautiful Campuses!


Undoubtedly, you will consider many factors when deciding where to further your academic and athletic pursuits. One aspect that will have a potential significant impact on your decision will be the campus of the schools you are considering. Here is a list of several schools that have been listed by numerous sources as the prettiest in the country. Obviously, there are many. many more and much will depend on your personal preferences. 


Princeton University - Ivy League School. NCAA I. Very Competitive Athletics

Amherst College - NCAA III. Highly Selective Academics. Good Athletics

Penn State - Big Ten. Power 5. Public with Strong Academics.  Very Competitive Athletics.


University of Virginia - ACC. Power 5. Public with Highly Selective Academics. Very Competitive Athletics.

Wake Forest University -  ACC. Power 5. Highly Selective Academics. Very Competitive Athletics.

Emory College - NCAA III. UAA Conference. Highly Selective Academics. Very Good Athletics. 


University of Mississippi - SEC. Power 5. Above Average Academics. Highly Competitive Athletics. 

Sewanee: The University of the South - NCAA III. Above Average Academics. Moderate Athletics.

Furman University - NCAA I. Extremely Competitive Distance / XC Program. Mid-range Academics. 


Notre Dame - ACC. Power 5. Highly Selective Academics, Highly Competitive Athletics. 

Kenyon College - NCAA III. Well Above Average Academics. Moderately Competitive   Athletics. 

Indiana University - Big Ten. Power 5. Public. Moderately Strong Academics. Highly Competitive Athletics. 


The University of Chicago - NCAA III. UAA Conference. Highly Selective Academics. Above Competitive Athletics. 

University of Wisconsin - Big Ten. Power 5. Public. Strong Academics. Highly Competitive Athletics. 

Washington Univerity (St Louis) - NCAA III. UAA Conference. Highly Selective Academics. Competitive Athletics. 


Stanford University - PAC 12. Power 5. Highly Selective Academics. Very Competitive Athletics.

University of Washington - PAC 12.Power 5. Public. Selective Academics. Very Competitive Athletics

Lewis & Clark College - NCAA III. Moderate Academics. Moderately Competitive Athletics. 

TRACK AND FIELD TRAINING - Grant Fisher and Sean McGorty, 800m Repeats


Check out FloTrack's WOD featuring Stanford's Sean McGorty and Grant Fisher doing 800m repeats last fall over UVA's cross country course. They performed 7 - 9 x 800m with 90 seconds rest. The goal was to start at 10k pace and work down to 5k pace. Fisher went on to finish 5th at the NCAA National XC Championships while McGorty finished 24th. Stanford finished 2nd as a team. Note how under control they stay.




Do not assume that because you received a questionnaire or a generic introductory letter/e-mail from a particular coach that they consider you an active and viable recruit. Coaches will send out this type of correspondence to anyone who meets a particular mark they have determined recruitable. Upon receipt of your information, they may become less interested. This could be due to your academic background, lack of yearly progression or consistent marks. If you are interested in a particular program and have not heard back from them beyond their initial communication, you should e-mail the head coach and event coach with whom you’d be working to express your interest. Their reply should provide you with a good indication of their interest level.

TRACK AND FIELD TRAINING - 400m - 800m Fall Training Schedule


Train like a NCAA I Division I Long Sprinter / Middle Distance Runner, When training middle distance runners, I think it is imperative to have three different 800m groups. We had 400m/800m, 800m, and 800m-/500m groups. Obviously, there was some overlap and they trained together when possible. However, I found that several approaches were required to get the most out of your 800m runners. 

Monday - 4 x (500m – rest 1’ – 500m) 3’ rest

Tuesday  - 45 minutes easy

Wednesday - 8 x 250mHills with slow jog down

Thursday - 40 minutes easy 

Friday - 3 mile AT: men - 6:00, 5:55, 5:45, women 6:50, 6:40, 6:30

Saturday - 50 minutes easy

Sunday - off 

FAST TRACK TRAINING - Neglect Hills at Your Own Peril

Regardless of the event you participate in utilizing hill training will significantly improve your performance. Our 800m runners at Columbia performed hill intervals of 100m-600m on a regular basis year-round. Much of our hill training program was built around the amazing success of the University of Minnesota’s 400m training in the years of Mitch Potter and Adam Steele (two local MN guys who ran 44. in the same season).  The University of Colorado has become the nation’s most prolific cross country program over the years. A staple of their training program has been long steady runs of up to 20 miles up MAGS. Usain Bolt and the Jamaican sprinters center their entire off-season program around running up grass hills. Even many of the nation’s top throwers incorporate short hill sprints to increase power. Find a way to incorporate hills into your training regime.


Sprints/Jumps - 6 - 8 x 250m Hills with slow walk down

Middle Distance - 10 x 150m done as quickly as possible + 1 x 600m Hill at MAX effort

Distance - 15 min easy - 45 min hilly fartlek (surging up the hills at RP) - 15 min easy

Throws - 8 x 40m Hills with slow walk down 

TRACK AND FIELD TRAINING - Train like a sub 1:50 800m Runner


Here is a look at our 800m training from a few years ago. We had 5 guys run sub 1:50 that year. This training schedule is from the last week in September

Monday          2 x (1000m, Mile,  1000m @ 78                        pace w/ 2’) 4’

Tuesday         50 minutes easy

Wednesday    6 x 250m Hill + 10 x 100m Hill 

Thursday        50 minutes easy

Friday             15’ easy + 12 x 1’ on / 1’ off @                          5k pace - #3,6,9,12 @ mile                              pace + 15’ easy

Saturday          65 minutes easy

Sunday            off