120-yard run. Mixed distance shuttles are a great compliment to the 120-yard run workout. Don’t try this workout if you haven’t been sprinting, running shuttles or doing agility drills, as it is a challenging high-intensity workout. You have to be able to run at full effort for the duration of the shuttle, not just stroll or trot. If you don’t run the shuttle at full – okay I’ll cut you a break – or near full effort, you won’t be getting the most out of the workout. Now, I am prone to a bit of exaggeration and over-emphasize certain elements to get my point across, but it really is for your own good. I will admit that you can get a lot out of this workout if you start working at a substantially-less-than-full effort, but I admit to this only if you promise to progress and push yourself as you the workout gets easier. Okay, so here’s your basic mixed distance shuttle run workout, 12 shuttles and a 1000-yard total distance. Remember it’s a shuttle run, so you run the distance up and back to complete one shuttle. I’ve put the total yards run per shuttle in parenthesis for you.
- Run 10 (20y), 20 (40y), 30 (60y), 40 (80y) yards, for a total of 200 yards.
- Run 10 (20y), 15 (30y), 25 (50y), 40 (80y), 60 (120y) for a total of 300 yards.
- Run 70 (140y), 80 (160y) 100 (200y) for a total of 500 yards.