Sprint & Distance Coaching: Built for Precision, Power & Endurance
Whether you’re chasing personal records or preparing for competition, Coach Mellard Brown’s Sprint & Distance Coaching program is a proven system for improving technique, stamina, and speed over both short and long distances.
Why Choose This Program?
- Led by a certified national sprint & middle-distance coach
- Over three decades of hands-on experience
- International medalist and training partner of Usain Bolt
- Programs built for beginners to elite-level athletes
Key Program Features
⚡ Sprint Training (100m, 200m, 400m)
- Block starts & acceleration technique
- Reaction time & explosive drills
- Sprint mechanics and turnover training
🏃♂️ Middle & Long Distance Training (800m, 1500m, 3000m+)
- Endurance pacing and breathing technique
- Tempo runs, interval training, and recovery runs
- Lactate threshold and aerobic capacity development
Tools & Techniques Used
- Timed trials and pacing analysis
- Heart rate zone monitoring
- Video breakdown of form and stride
- Hill runs and resistance sprints
Strength Meets Speed
We integrate sprint power with strength & conditioning, helping athletes:
- Gain explosive drive from the legs
- Strengthen stabilizers and joints
- Improve running economy
Sample Weekly Breakdown
| Day | Sprint Focus | Distance Focus |
| Monday | Acceleration & starts | Interval training + cooldown |
| Tuesday | Gym + core stability | Long tempo run |
| Wednesday | Active recovery & stretching | Mobility work + massage |
| Thursday | Sprint endurance drills | Hill training + aerobic sprints |
| Friday | Reaction & resistance runs | Pacing drills + stride focus |
| Saturday | Technical time trials | Recovery run + form correction |
| Sunday | Rest | Rest |
Who This Program Is For
- Track & field athletes (ages 13+)
- College-bound sprinters & distance runners
- General athletes looking to enhance speed/endurance
- Adults preparing for races, marathons, or fitness events
What You Can Expect to Improve:
- Faster starts and greater sprint efficiency
- Higher aerobic capacity and race endurance
- Better form and less injury risk
Testimonials
“The coaching is technical but easy to understand. I ran my best 800m time ever after 4 months.”
— Devin L., 17
“The perfect mix of sprinting power and distance pacing. Mellard’s knowledge is unmatched.”
— Caroline S., UofT athlete
Unlock Your Speed & Stamina
Train with a coach who understands both ends of the track. From fast-twitch bursts to long-haul pacing, Coach Mellard helps you master it all.
