Builds endurance.


  • Mark off the following intervals: 100 meters, 150 meters and then 200 meters.

How it Works

  1. Runner starts off running for 100m, and then he or she rests for 10 seconds.
  2. Then they start running again, for 150m, and then they take a 15 second rest.
  3. Then the runner does the last 200m and then rests for 20 seconds.
  4. At this point (the top of the pyramid), the runner runs again for 200m, but then only rests for 15 seconds, then they run 150m.
  5. Then the runner rests for 10 seconds and runs the final 100m.
  6. Repeat the drill twice – with a 4 to 5 minute rest in between.

Coaching Tips

  • Middle distance runners should be running “tall” – that means running with good posture. They should be upright with a small forward lean.