1. Drills
  2. Track and Field
  3. Endurance

Steady Tempo Blocks

Run steady blocks at a comfortably hard pace to raise how long you can hold speed.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

Set up

Warm up with 5 minutes of easy jogging.

Core: As written. Aim for smooth form and compare only with your own last time.

Ages
14 and up
Time
20 min
Players
Just you
Space
Yard or field
Bring
Track or loop, watch
Level · skill
Advanced · Endurance

The steps

How it works

  1. Warm up with 5 minutes of easy jogging.
  2. Run 3 blocks of 3 minutes at a pace where you can say a few words.
  3. Jog 2 minutes between blocks.
  4. Cool down with 5 minutes easy.

Coaching point

Comfortably hard, not racing.

Safety: Drink water before and after, run in the cool part of the day, and stop if you feel dizzy. Thunder or lightning: go inside now and wait 30 minutes after the last one. After a hard day comes an easy day or a rest day, with 1 to 2 rest days a week. Eat a meal or snack before and after training.

Make it fun

Play it, don't drill it

Game version

Track follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.

Challenge

Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.

Story

You are an explorer crossing the infield like a jungle.

My best

Beat your own count

Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.

Practice makes progress

Print it now, or save it free

Free for families and teams

Save this drill to your child or team, free

Sign up and the free track and field week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.

Start free training for your child Coach? Set up your team free

14 days free for a family, no card · Running a team is always free

Does your child's coach know about this?

An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.