Works on building endurance so the athlete can give their best throughout the entire race.


  • You need an open track for the runners to do this drill.

How it Works

  1. This drill can be split into three different groups based on the distance that the runners are going to run at a meet.
  2. For example, if the runners are going to be running 1500m, they can run endurance sets of 400m.
  3. If their event is 3,000m, then they can do the sets at 800m.
  4. For runners doing 5,000m or more, they can do 1500m sets.
  5. For 400m, the runners should do 5 runs. They should rest for 3 or 4 minutes in between each run.
  6. For 800m sets, the runners should do 3 runs, with a 5-minute rest in between.
  7. If you do longer runs, (1500m), then do only two sets with a 7 minute rest in between.

Coaching Tips

  • During this drill runners should go at ¾ speed instead of running all out.