Works runner’s fast twitch and slow twitch muscles with a mix of long distance work and sprints.


  • You need an open track.

How it Works

  1. Athlete runs 200m and takes a 30-second break.
  2. Athlete runs 400 meters and takes a 45-second break.
  3. Athlete runs 600 meters and takes a 60-second break.
  4. Athlete runs 800 meters and takes a 75-second break.
  5. Athlete runs 1000 meters and takes a 90 second break.
  6. Athlete runs 1600 meters and takes a two minute break.
  7. Athlete then repeats the cycle going from the top back down – 1600m, 1000m, 800m, 600m, 400m and 200m.
  8. Athlete takes the same timed break as before after each segment.

Coaching Tips

  • Make sure runners are running easy and relaxed. Too many runners tense up.
  • Shoulders should be relaxed, hands should be loose when running.