Walk/Run 400M Drill
One of the key aspects of this drill is constant motion, runners should always be on the move either running or walking. There should be no times where they stop, bend over, put hands on hips, etc.
Middle Distance (800-1600m)
Cadence Drill
Over time, this drill should help the athlete find a leg turnover speed that works best for them. The goal shouldn’t be to constantly reduce the number of leg strikes but rather to find a number that is comfortable and optimal for the runner.
1600M Simulator Drill
This is a fantastic drill to build strength and endurance for middle-distance runners.
300 by 100 Drill
This is a fantastic drill that builds aerobic capacity and improves speed and endurance.
Bounding Drill
In this drill, the runner’s focus is on exploding up into the air and on maintaining a quick forward pace.
800m Touch Contact Drill
Runners learn to keep up with the rest of the pack and keep within striking distance of the race leader in this middle-distance drill.
Pyramids Drill
Middle distance runners focus on running “tall” – that means running with good posture - in this fundamental drill.
Uphill and Downhill Runs Drill
This is a great early season drill to start building conditioning and strength.
Mile Interval Drill
This drill will help motivate the runner to increase their speed and beat their previous time, which in turn will help them build sustained speed for future races.