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