Game version
Interval pals: partners alternate strong runs and easy jogs together while the one resting keeps the beat. Rest fully.
Repeat Run Intervals
Short, strong runs with equal rest, like the stop-start effort of most games.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Warm up for 5 minutes.
Core: Usual. Quality first.
- Ages
- 13 and up
- Time
- 20 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Field or track, stopwatch
- Level · skill
- Advanced · Speed & Agility
The steps
How it works
- Warm up for 5 minutes.
- Run hard but controlled for 60 seconds.
- Walk or jog slowly for 60 seconds.
- Do 6 to 8 reps; stop early if your pace falls apart.
Coaching point
Same pace every rep.
Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (fewer runs), Core (usual), More (one extra). Quality first.
Story
You are a runner in a friendly relay of teammates.
My best
Beat your own count
Quality first. Only your own number counts: today against last time.
Practice makes progress
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