Participants begin by slowly accelerating to zone 1. Once reached, participants will then begin running in zone one by running towards the start line of zone 2, once there, the participants will then run backwards towards the start of zone one and then run forwards to end of zone 2. This process will be continued until the participants reach the beginning of the deceleration phase and then perform an active recovery by walking towards to start of the drill. This drill will be performed at 4 sets with a work:rest ratio at 1:4 and performing at 60% effort. Progression- Increase work effort by 10%/Increase zones by another 1-5m/Decrease acceleration and/or deceleration phase Regression- Reduce work effort by 10%/ Increase acceleration or deceleration phase by 5m/Take away zone 4
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