Road work to sand to hills to a long to short type track work, interesting progression. He says fall is all cross country work but I think he does more split runs than he mentions. He mentioned a long run before running 10x50m hills, would this be considered cross country work or speed? I would say speed.
I like his long to short progression, reminds me of some sample plans that I’ve seen before…
LOL, you guys like to make every program a speed program; we should accept the fact not all successful runners do speed work.
lol How fast do you think the 10x50m hills is going to be after a cross country run? 
To me, the horse is Merritt, not his coach.
Mate you are doing speedwork for 1500, 100 = a 10 minute run.
I haven’t listened to the interview yet but it sounds very much like the Bud Winter program for Lee Evans.
If it was me running after a cross country run they’d probably be slow, dirt slow. But I would imagine LaShawn can bang them out at a reasonable pace.
Actually, this is the old Bud Winter 400 program for fall/winter:
October:
Mo -2 x 440 y, stretching
Tu - 4 x 220 y , lifting
We - 880 y easy with fast last 20 m
Th - 15 min. jog with acceleration after each 2 min. of run
Fr - 3 x 330 y with long strides
Sa - 2 x 880 y easy with 20 min. rest
Su - RestNovember:
Mo - Rolling starts, 2 x 330 y, rolling starts, lifting
Tu - Rolling starts, starts, 2 x 220 y, lifting
We - Rolling starts, starts, 2 x 330 y, 2 x 352 y, short sprints, lifting
Th - Rolling starts, starts, relays
Fr - 15 min jog on the grass
Sa - 75 y trial, 180 y trial, 6 x 110 y relay
Su - RestDecember:
Mo -Rolling starts, 5-10 starts, 330 y, 1 lap of short sprints
Tu -Rolling starts, 6 x 50 y starts, 5 x 220 y, 2 laps of long sprints
We -2 x 60 y trial, 2 x 330 y, 2 x 352 y
Th -Rolling starts, 6 starts to the tape, game, 3 x 110 y relay
Fr -easy on the grass
Sa -75 y trial, 180 y trial
Su -Rest
Doesn’t look like what’s being discussed here.
Here’s what I have, the claim is it’s Winter’s “long sprinter” program, what he had Lee Evans doing:
Fall:
Work up to 10 mile run in 4 weeks.
Pre-Season:
-M - 3x 600m
-T - Ladder: 1-2-3-5-3-2-1
-W - 10x100m
-Th - 3x320m
-F - starts/finishes, finishes are 6×200m
-SA - Testing 2x 60, 2x 320m
In-Season:
-M - 2x 600m or 2x 500m
-T - 500-300-200-100 or 5x 200m
-W -Time Trial 2x 60, 1x 165, 2x 320m, hard but not all out
-TH - starts/finishes
-F - Rest
-S - MEET
Winter or not, whatever this is has similar elements to what Dwayne Miller describes in the interview.
Here’s the program in writing:
It is my understanding that this presentation is an honest representation of Merritt’s training program.
Stikki, this is Winter’s sprint program for an “endurance” type athlete, a la Lee Evans, Tommie Smith was trained on a different type of program, more speed based, Winter revised his program in 1973. You’re correct about similarities between the above and Merritt’s program. Everyone borrows from everyone, Smith borrowed from Charlie, Carson from Hart, Hart from Winter and on and on.
Thanks for the link!
I have a few questions though.
Lots of off days in the programme. The title says “From prep to pro”, so for whom is it written, high school, college?
And what are drill outs? I suppose nothing too intensive.
Thanks in advance.
That looks kinda like what he’s talking about. However Miller speaks of two-a-days (5 hours per day total) to keep Merritt out of trouble. How do you fill 5 hours with a couple 600m reps or a couple mile runs? Is this where you use the 90min warmups…to keep kids out of trouble?
Guys, I couldn’t tell you as I wasn’t at the presentation. I’ve spoken VERY briefly someone who has spoken to Miller. He said that this “basically” it. The pdf isn’t the final answer, it simply gives us more details.
the details lex…the devil is always in the details
I cannot open the document…its just me?
It’s a pretty good interview. And out of Dwayne Miller’s mouth he said he dons the hat of track coach, nutritionist and “weight coach.” Also, the last part of the interview was a eye opener, but we can’t talk about that stuff on here…lol
The point is you need to speed to run a good 400. That’s proven and in general elite athletes double up your 200 meter time and add 3.5 second to that time. So for LaShawn if 20 sec is his best, he has the potential to run 43.5 (in his case he has). So unless running 1 hr long runs is going to improve your speed, it does not really matter. So if you have an athlete running 23 seconds the best you can hope for is 49.5 second. There might be some exception to this rule, but it works well for 99% of the athletes. So stop wasting time running 1 hr runs, if that was the case Haile Gebrselassie should be running 42 seconds.
The program seems to work well for Merritt, Rocket, there is more than one way to skin a cat, they don’t do 1 hour runs all year, As Dwayne Miller explained, that is in their prep period, as the phases go on the rep distances get shorter and faster, they do hills and look at the Champ Phase, it’s all speed and are ready for it at that point. Miller found less injuries that way, no one is saying it’s the best program, but much of it is taken from Hart and I believe Bud Winter as well.
what are drill outs ???