Walk/Run 400M Drill
Builds aerobic capacity and improves speed and endurance Setup You need an open track. How it Works Runner runs 12 400m intervals with a one minute recovery between each.The one minute recovery is spent
Middle Distance (800-1600m)
Cadence Drill
Purpose Improves leg turnover action. Setup You need an open track. How it Works Athlete jogs for 30 seconds counting the number of times his or her left foot hits the ground during that time
1600M Simulator Drill
Purpose Builds strength and endurance. Setup You need an open track. How it Works Athlete runs 800m and then rests for two minutes.Athlete then runs 400m and rests for one minute.Athlete then runs 200m and
300 by 100 Drill
Purpose Builds aerobic capacity and improves speed and endurance. Setup You need an open track. How it Works Runner runs 300m hard and then walks 100m back to the starting line.At the starting line runner
Bounding Drill
Purpose Develops explosive power in the legs. Setup Run the drill over a 30m-50m section of open track. How it Works Runner uses an exaggerated running motion
800m Touch Contact Drill
Purpose Runners learn to keep up with the rest of the pack and keep within striking distance of the race leader. Setup This drill can be run as a
Pyramids Drill
Purpose Builds endurance. Setup Mark off the following intervals: 100 meters, 150 meters and then 200 meters. How it Works Runner starts off running for 100m, and
Uphill and Downhill Runs Drill
Purpose Builds strength and endurance for the middle distance runner. Setup You need to find a hill that has a slight incline, but is about 150 to 200m. The incline should be about
Mile Interval Drill
Purpose Helps runner develop sustainable speed. Setup You need an open track. How it Works Runner runs 1600m at a slow jogging pace.Runner rests for two minutes. Runner runs another 1600m and tries to shave