This long distance practice plan focuses on building distance stamina. We’ll introduce a variety of fun drills to help develop the ability to maintain longer distances and apply those skills to match situations.

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Requirements

  • Track

Team Warmup (10 Minutes)

Jogging Warmup: 2-3 Laps, Jog Forward, Skip Forward, Jog Backward, Skip Backward, Side Shuffles

Dynamic Warmup: Arm Swings, Leg Swings Side to Side & Front to Back, Glute Kick Run, Straight Leg Bound, High Knee Run, Backwards Run

Team Static Stretch: Shoulder/Chest, Butterfly, Seated Hamstring, Hip Twist, Kneeling Hip Flexor, Quads, Calves

Build-Ups: 3 x 80m – 60%, 80%, 80%


Long Distance Drills (40 Minutes)

Pyramids Drill (15 Minutes): Run three intervals – 100 meters, 150 meters and then 200 meters

Distance & Sprint Drill (15 Minutes): Clear low hurdle and sprint 10 meters

Run Jog Jump Drill (10 Minutes): Run 400m & jog 100m eight times, then do broad jumps


Team Cooldown (10 Minutes)

Jogging Cool Down (3 Minutes): 1-2 Laps, Jog Forward, Jog Backward, Side Shuffles

200m Walking (3 Minutes): Heel Walk, Backwards Walk

Team Static Stretch (4 Minutes): Shoulder/Chest, Groin, Hips, Quads, Calves