Builds strength and endurance.


  • You need an open track.

How it Works

  1. Athlete runs 800m and then rests for two minutes.
  2. Athlete then runs 400m and rests for one minute.
  3. Athlete then runs 200m and rests for 30 seconds.
  4. Athlete then runs another 200m.

Coaching Tips

  • This drill simulates a 1600m race, so athlete should be attacking each segment with max effort.
  • Time the segments and add them together to get that athlete’s goal time for the 1600m race.