Purpose

Builds a foundation for the relaxed runner

Set Up

To start, you’ll be using a 60 meter section of the track

Instructions

1. This is a basic sprint and rest exercise.  At the start of the session, to build a conditioning foundation, you should run this drill at 20 meter intervals.  It would look something like this:

– 20 meters full speed and acceleration + 20 meters of easy running (good form) + 20 meters of full speed again = 60 meters total drill length

– Later in the season, you can run the same drill with the intervals at 30m. This means that you would sprint for 30, easy run for 30 and then sprint again for 30.

Coaching Tips

Make sure runners are relaxed in the middle portion of the drill.  This is important because tight and tense muscles are not as pliant as loose and relaxed muscles, and therefore do not allow a sprinter to reach their top potential speed.