Purpose

Helps runner develop sustainable speed.

Setup

  • You need an open track.

How it Works

  1. Runner runs 1600m at a slow jogging pace.
  2. Runner rests for two minutes.
  3. Runner runs another 1600m and tries to shave 10 seconds off the previous time.
  4. Runner rests for two minutes.
  5. Runner runs another 1600m and tries to shave another 10 seconds off the previous time.
  6. Continue drill for 3-5 reps.

Coaching Tips

  • You can give the runner a stopwatch to carry so that they can check how they are doing In this drill or you can time them yourself and yell updates to them. Either way, this 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.