Builds aerobic capacity and improves speed and endurance


  • You need an open track.

How it Works

  1. Runner runs 12 400m intervals with a one minute recovery between each.
  2. The one minute recovery is spent walking diagonally across from the start line to the 200 meter mark or vice versa.

Coaching Tips

  • 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.