Developing endurance specific for 100m/200m/400m

Over distance training involves the completion of sprint runs over 150-500% of the competition distance.

-Standing 120s and flying 150s for 100m.

-Standing 230s and flying 270s for 200m.

For 400m

  • 10 x Flying 100m at 400m race pace rests 3min
  • 4 x 200m at 400m pace rests 5min
  • 2 x 300m at 400m race pace rest 15min