Tempo Runs
- Prescription
- 8 × 40 yd · 45 s restabout 7 min
- Players
- Solo
- Equipment
- Cones
Eight forty-yard runs at about 75% of your speed, with little rest. It isn’t a speed drill and must not become one: it’s the volume that builds mechanics and the ability to repeat, without costing freshness.
Key points
- 75% is fast but comfortable. If you’re out of breath by the third one, you’re running too fast.
- Form takes precedence over rhythm: arms relaxed, shoulders down, long strides.
- Forty-five seconds between each set; walk back.
- This is the only speed drill in the catalog with a short rest period, and that is by design.
Common mistakes
- Turning it into sprints makes it both poor speed training and poor volume training.
- Tensing up: at 75% you should be able to hold a conversation at the finish.
Demonstrations
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Related drills
LEVELS : Beginner · Intermediate
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