Try These Three Sprint Drills to Run a Faster Mile

Improve your mile time without long-distance endurance runs through these three sprint drills.

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. Find more tips in the video above.

  • Start running at 40 percent of max speed
  • Gradually increase speed over 50 yards to reach max speed
  • Sprint at max speed for 50 yards


Sets/Reps: 2-3x100 yards with 60-second rest


300-Yard Shuttle
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. For more tips, check out the video above.

  • Sprint 50 yards, touch line and sprint back to start
  • Repeat three times for a total of 300 yards


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.

  • Sprint entire length of football field down sideline
  • Slowly jog through end zone to opposite sideline


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. (Video above)


Photo Credit: Getty Images // Thinkstock