Stop Getting Gassed: 5 Exercises to Build Sprint Endurance

Sprinting is about more than raw speed off the blocks. While explosive acceleration is critical, maintaining that high speed deep into the race separates champions from the rest of the pack. If you find yourself fading in the final stretch, it’s time to focus on sprint endurance.

Below are five exercises that can help you sustain top speed for longer. Integrate these into your regular training plan to build the necessary stamina, improve your mechanics under fatigue, and ultimately cross the finish line with power instead of desperation.

1. Repeating 150m Sprints

Purpose: Build high-intensity stamina in a short-to-middle distance range.

1. Setup & Execution

   • After a thorough warm-up, set yourself at a 150m marker.

   • Run at about 85–90% of your maximum speed.

   • Maintain form and focus on driving your knees and arms through the entire distance.

2. Reps & Recovery

   • Perform 6–8 sprints.

   • Rest 3 minutes between each. Use this time to walk or jog lightly, allowing partial recovery for quality repeats.

Tip: Remain conscious of your posture and arm swing as you tire. Practicing proper mechanics under fatigue is how you build durable speed.

2. Broken 300s (or “Split 300s”)

Purpose: Increase speed endurance by breaking down a longer run into segments.

1. Setup & Execution

   • Mark off 300m on the track (or you can do 100m x 3).

   • Sprint 150m at near-maximum intensity, take a short 30-second break, then sprint the remaining 150m.

2. Reps & Recovery

   • Aim for 2–4 broken 300s depending on your fitness level.

   • Rest fully (4–5 minutes) between reps.

Tip: The short break halfway allows partial recovery, so you can maintain a high intensity for both segments, effectively training your body to push through lactic acid buildup.

3. 120m Float-Sprint-Float

Purpose: Develop the ability to surge late in the race and maintain efficiency at high speed.

1. Setup & Execution

   • Break the 120m into three zones of 40m each.

   • First 40m: Accelerate to about 85–90% intensity (a controlled sprint).

   • Second 40m: “Float” or maintain that speed without a big push—keep efficient form.

   • Final 40m: Kick up to maximum intensity, focusing on turnover and driving arms.

2. Reps & Recovery

   • Perform 5–6 reps.

   • Rest 3–4 minutes between reps.

Tip: Mark the 40m intervals clearly with cones. This drill teaches you to change gears mid-sprint and manage energy output.

4. 200–300–200 Pyramid

Purpose: Build endurance through a demanding sequence of varying distances at high intensity.

1. Setup & Execution

   • Sprint 200m at 90% effort, rest 2 minutes.

   • Sprint 300m at 85–90% effort, rest 3–4 minutes.

   • Sprint another 200m at 90% effort.

2. Reps & Progression

   • Start with one cycle (200–300–200).

   • As your endurance improves, add a second cycle with longer rests in between.

Tip: This workout taxes both your aerobic and anaerobic systems. Focus on holding form when fatigue sets in, especially during the 300m stretch.

5. Hill Sprints

Purpose: Increase power and improve lactate tolerance, crucial for late-race speed maintenance.

1. Setup & Execution

   • Find a moderate hill (4–6% incline).

   • Sprint uphill for 50–80m at close to maximum effort.

   • Walk back down for recovery.

2. Reps & Recovery

   • Aim for 6–8 reps total.

   • Recover fully (2–3 minutes) or until your breathing returns near baseline before the next rep.

Tip: Uphill running naturally improves your drive phase and stride power. Keep your chest up, eyes forward, and use powerful arm swings to pump yourself up the incline.

Important Reminders

1. Warm Up Thoroughly
   Sufficient warm-up routines—dynamic stretches, drills, and gradually intensified strides—prepare your muscles and joints for intense sprinting efforts.

2. Prioritize Quality
   If your form breaks down and your times fall off significantly, adjust rest intervals or reduce volume. Running fatigued in poor form can ingrain bad habits and lead to injury.

3. Mix It Up
   Rotating between various sprint endurance exercises prevents stagnation and keeps training engaging. Each workout serves a slightly different purpose.

4. Track Your Progress
   Keep a training log of times, rest durations, and how you feel post-workout. Over time, you’ll see tangible improvements in how you handle fatigue.

Building sprint endurance is a delicate balance of pushing your body to the edge—while maintaining good form—and then allowing adequate recovery so you can repeat at a similarly high level. Including these five exercises in your training routine will help you stay powerful when it matters most, letting you surge across the finish line instead of simply hanging on for dear life.

Start small, progress gradually, and focus on consistency. With discipline and smart planning, you can transform those last few meters from an agonizing fade to a blistering finish.

Remember: Don’t just run harder—run smarter.