Tired of running out of gas in the fourth quarter? Want to build up your running endurance? Well, long, slow runs are certainly not the answer. An hour on the treadmill or lap after lap on the track at a steady pace are hardly the best ways to run a faster mile or keep up late in games.
If you’re ready to mix things up and get better results, check out these three exercises from Captain Brandon Godsey of the Ohio National Guard. They are designed to help any type of athlete improve his or her endurance. Although all three exercises are typically performed on a football field, they can easily be adapted for different spaces.
Use Build-Ups to train your body for late bursts of speed when you need them most. When working through this drill, pay close attention to your speed and learn how to shift into the next gear during games.
Sets/Reps: 2-3x100 yards with 60-second rest
If you’re ready to push your sprint capacity to the limit, try the 300-Yard Shuttle. It works best when you’re pushing yourself to run as close to maximum speed as possible throughout the duration of the drill.
Sets/Reps: 3-5x drill with 3-minute rest
In and Outs
In and Outs help athletes who want to build endurance for their sport by simulating the flow of a game. If you’re adapting this drill for another running surface, sprint 120 yards, then jog for 50.
Sets/Reps: 7-10x drill
You can track your progress by regularly completing the Two-Mile Run from the Army Physical Fitness Test. Strive for the top time of 13:00 for 17- to 21-year-old males and 15:36 for females.