Builds aerobic capacity and improves speed and endurance.


  • You need an open track.

How it Works

  1. Runner runs 300m hard and then walks 100m back to the starting line.
  2. At the starting line runner repeats the sequence running 300m hard and walking 100m.
  3. Do this sequence eight times.

Coaching Tips

  • Runners should be aiming for a specific time on each 300m interval – for example, 55-65 seconds. Set the time based on the athlete’s skill level.
  • The 100m walk to the finish line should be brisk – for example, 35-40 seconds.