Increases endurance, improves leg strength and increases the time you can hold onto a faster pace.


  • Find a fun route to run.

How it Works

  1. In this drill, the athlete runs for a set time instead of a set distance. So the runner would run for, say, 15 minutes, then turn around and run back to the starting point for a total run of 30 minutes.
  2. Time can be adjusted as the runner improves their skill and conditioning.

Coaching Tips

  • Runners shouldn’t run too fast. The point of a long run is to improve endurance not speed.
  • Runners should also run a route they are familiar with and if possible, scenic and enjoyable.