Challenge Distance Drill

Purpose

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

Setup

• 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.